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Today's workout

Week 8

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

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

1
Warm-up
•TA activation — Heel slides
•Hip mobility — Frog squats
•Glute activation — Banded glute bridges
•Chest / thoracic opener — Thread-throughs
•Upper-back / rear-delt — Overhand band pull-aparts
•Full-body / dynamic — Lunge to row
2
Superset A
•Barbell Back Squat
  • ↳Base: Air Squat
  • ↳Progression 1: Box Squat
  • ↳Progression 2/3: Back Squat
•Seated OH Press
  • ↳Base: Alternating
  • ↳Progression 1: Together
  • ↳Progression 2/3: Alternating - Top down
3
Superset B
•Feet Raised Glute Bridge
  • ↳Base: Two feet
  • ↳Progression 1: Add Band
  • ↳Progression 2/3: Single Leg
•Barbell BOR
  • ↳Base: Deadlift to ROw
  • ↳Progression 1: BOR
  • ↳Progression 2/3: Heavier
4
Superset C
•Deadbug Banded
  • ↳Base: 1 Leg Supported
  • ↳Progression 1: Add Band
  • ↳Progression 2/3: Legs in Hover w Band
•Reverse Lunge (Abd)
  • ↳Base: Reduced Range w Band
  • ↳Progression 1: Split Squat w Band
  • ↳Progression 2/3: Add weight → Add Step Over
5
Triset D
•Pallof Press w Rot
  • ↳Base: Pallof Press
  • ↳Progression 1: Half Kneeling
  • ↳Progression 2/3: Standing
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Chest — Doorway / band chest stretch
•Glute — Figure-4 (seated)
•Hip flexor / low back — Half-kneeling hip flexor → child's pose
•Relaxation — Constructive rest, breathe wide — release pelvic floor