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6 sections · ~49 min

Week 3

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed
Dumbbells (DB) Box Bands
1.Warm-up
•Breath + TA
  • ↳360° breath into TA (lying)
•TA with movement
  • ↳deadbug to press
•Hip mobiliser
  • ↳hip CARs
•Glute activation
  • ↳glute bridge march
•Anterior/thoracic opener
  • ↳standing windmills
•Upper back / shoulder
  • ↳wrist-banded halos
2.Superset 1
•Step-up
  • ↳Base: Step-up
  • ↳Progression 1: Step-up w/ knee drive
  • ↳Progression 2/top: Weighted step-up
•Supported single-arm row
  • ↳Base: Supported single-arm row
  • ↳Progression 1: Bent-over row
  • ↳Progression 2/top: Gorilla row
3.Superset 2
•Hip thrust
  • ↳Base: Hip thrust
  • ↳Progression 1: + pause + band
  • ↳Progression 2/top: Heavier DB
•Seated DB shoulder press
  • ↳Base: Seated DB shoulder press
  • ↳Progression 1: Arnold press
  • ↳Progression 2/top: Standing Arnold
4.Superset 3
•Clock steps + calf raise
  • ↳Base: Clock steps + calf raise
  • ↳Progression 1: Clock lunge (w/ int-rot)
  • ↳Progression 2/top: Weighted clock lunge
•Curl-Down
  • ↳Base: Small-range curl-down
  • ↳Progression 1: Assisted curl-down
  • ↳Progression 2/top: Unassisted curl-down
5.Finisher
•Box push-up
  • ↳Base: Box push-up (knees)
  • ↳Progression 1: Knees push-up (floor)
  • ↳Progression 2/top: Toes push-up (± box)
•Pallof press-out
  • ↳Base: Pallof press-out (standing)
  • ↳Progression 1: Pallof March
  • ↳Progression 2/top: Holding Weight
•Hop over line/DB
  • ↳Base: Hop over line/DB
  • ↳Progression 1: Squat jump
  • ↳Progression 2/top: Box jump
6.Cool-down
•Back scorpions
•Hip flexor stretch
•Chest stretch
•PF relax
  • ↳supported child's pose or constructive rest, 8–10 breaths — no bracing, just let go on the inhale