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Today's workout

Week 4

🧩 6 sections · ⏱ ~48 min
🎒 Equipment
Dumbbells Box Bands

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

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Jefferson curl
2
Superset A
•Sissy Squat
  • ↳Base: Body weight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Add Pulse
•OH press
  • ↳Base: Half Kneeling
  • ↳Progression 1: Tall Kneeling
  • ↳Progression 2/3: Standing
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•Lat Pullover
  • ↳Base: DB- Shortened Range
  • ↳Progression 1: Full range
  • ↳Progression 2/3: Heavier
4
Superset C
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Tricep Dips
  • ↳Base: To floor
  • ↳Progression 1: From box - bent legs
  • ↳Progression 2/3: From box - Straight legs
5
Triset D
•Copenhagen Plank
  • ↳Base: Side Plank w Ball Squeeze
  • ↳Progression 1: Modified - leg on floor
  • ↳Progression 2/3: Modified - Leg lifted
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•Lunge to Row
  • ↳Base: Body weight
  • ↳Progression 1: Add Weight
  • ↳Progression 2/3: Increase Depth
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor