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Today's workout

Week 8

🧩 6 sections · ⏱ ~47 min
🎒 Equipment
Dumbbells Kettlebells Barbell Box Bands

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

1
Warm-up
•Bear-crawl hold
•Hip CARs
•Donkey kicks
•Wall angels
•Prone T-raises
•Lunge to press
2
Superset A
•Hip Thrust
  • ↳Base: Body weight w Band
  • ↳Progression 1: DBs
  • ↳Progression 2/3: Barbell
•Chest Fly
  • ↳Base: DB's
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Pulse
3
Superset B
•Forward to Reverse Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Bodyweight
  • ↳Progression 2/3: Add weight
•Gorilla Row
  • ↳Base: From Box
  • ↳Progression 1: From Floor
4
Superset C
•Lat Pullover with leg extension
  • ↳Base: Lat Pullover
  • ↳Progression 1: With Legs in Hover
  • ↳Progression 2/3: Extending 1 leg
•Suitcase Carry + Press
5
Triset D
•Side Plank
  • ↳Base: Lift Hips
  • ↳Progression 1: Hold
  • ↳Progression 2/3: Add Rotation/Reach
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•Clean
  • ↳Base: Single Arm - Hang
  • ↳Progression 1: Double - hang
  • ↳Progression 2/3: KB from Floor
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing