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Today's workout

Week 7

🧩 6 sections · ⏱ ~48 min
🎒 Equipment
Dumbbells Kettlebells 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
•Romanian Deadlift - DBs
  • ↳Base: Banded Good morning
  • ↳Progression 1: RDL
•DB Floor Press
  • ↳Base: 1 DB
  • ↳Progression 1: 2 DBs
  • ↳Progression 2/3: Pulse
3
Superset B
•Forward to Reverse Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Bodyweight
  • ↳Progression 2/3: Add weight
•TRX feet assisted Pullup
  • ↳Base: Lat Pulldown
  • ↳Progression 1: Feet bent
  • ↳Progression 2/3: Feet Straight
4
Superset C
•Lat Pullover with leg extension
  • ↳Base: Lat Pullover
  • ↳Progression 1: With Legs in Hover
  • ↳Progression 2/3: Extending 1 leg
•W to Y
  • ↳Base: Body weight
  • ↳Progression 1: DBs Hinged
  • ↳Progression 2/3: Superman
5
Triset D
•Plank Shoulder Taps
  • ↳Base: 4 Point Kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl Taps → Full Plank Taps
•Pallof Press March
  • ↳Base: March Holding
  • ↳Progression 1: Palloff W Suitcase Hold
  • ↳Progression 2/3: March w Suitcase Hold
•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