← Back
Saved ✓
Today's workout

Week 7

🧩 6 sections · ⏱ ~46 min
🎒 Equipment
Dumbbells Kettlebells Barbell Box Bands

Tweak any section's time below — it saves as you go.

1
Warm-up
•TA activation — Deadbug (1 leg)
•Hip mobility — Deep squat holds
•Glute activation — Banded side steps
•Chest / thoracic opener — Kneeling thoracic rotations
•Upper-back / rear-delt — Scap push-ups
•Full-body / dynamic — Inchworm walkouts
2
Superset A
•Box Squat
  • ↳Base: Bodyweight
  • ↳Progression 1: Goblet
  • ↳Progression 2/3: Front Rack
•Fly, Press, Extension Combo
  • ↳Base: DB
  • ↳Progression 1: Heavier
3
Superset B
•B stance Deadlift to Row
  • ↳Base: Bodyweight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Single Leg
•Barbell Strict Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add weight
4
Superset C
•Deadbug bicycles
  • ↳Base: 1 leg Supported
  • ↳Progression 1: Slow, Add Crunch
  • ↳Progression 2/3: Alternate
•TRX Flies
  • ↳Base: TRX
5
Triset D
•Overhead March
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Band
•Explosive Step Ups
  • ↳Base: Step Ups
  • ↳Progression 1: Step up to Knee Drive
  • ↳Progression 2/3: Quicker, more Powerful
•KB Swing
  • ↳Base: KB Deadlift
  • ↳Progression 1: T rex Swing
  • ↳Progression 2/3: Full Swing
6
Stretch & Release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales