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Today's workout

Week 5

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

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1
Warm-up
•TA activation — Knee hovers
•Hip mobility — World's greatest stretch
•Glute activation — Clamshells
•Chest / thoracic opener — Open books
•Upper-back / rear-delt — W-to-Y raises
•Full-body / dynamic — Squat 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
•Reverse Nordics
  • ↳Base: Kneeling Squat
  • ↳Progression 1: Reverse Nordic Assisted
  • ↳Progression 2/3: Unassisted
•Single Arm Row
  • ↳Base: On Box
  • ↳Progression 1: Add pause
  • ↳Progression 2/3: Heavier
4
Superset C
•Legs over DB
  • ↳Base: Supported 1 leg
  • ↳Progression 1: Less support 1 leg
  • ↳Progression 2/3: Double leg crunch
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Superset D
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Bounds
  • ↳Base: Forward and backward Step
  • ↳Progression 1: Small Bound, Step Back
  • ↳Progression 2/3: Bound, Jog Back
•KB Swing
  • ↳Base: KB Deadlift
  • ↳Progression 1: T rex Swing
  • ↳Progression 2/3: Full Swing
6
Stretch & Release
•Chest — Kneeling thread-the-needle
•Glute — Kneeling pigeon
•Hip flexor / low back — Low lunge + reach
•Relaxation — Supported deep squat, slow breaths