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Today's workout

Week 2

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

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

1
Warm-up
•Heel slides
•Frog squats
•Banded glute bridges
•Thread-throughs
•Overhand band pull-aparts
•Deadlift to row
2
Superset A
•Romanian Deadlift
  • ↳Base: Banded Good morning
  • ↳Progression 1: RDL
  • ↳Progression 2/3: DBs
•DB Floor Press
  • ↳Base: 1 DB
  • ↳Progression 1: 2 DBs
  • ↳Progression 2/3: Pulse
3
Superset B
•Reverse Lunge
  • ↳Base: Reverse Lunge Shortened Range
  • ↳Progression 1: Lunge
  • ↳Progression 2/3: Weighted → Barbell or Front Rack
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
4
Superset C
•Hollow Hold
  • ↳Base: Table top position
  • ↳Progression 1: 1 leg extended
  • ↳Progression 2/3: Both legs → Full Hollow Hold
•Rolling tricep Extension
  • ↳Base: DBs
  • ↳Progression 1: Heavier
5
Superset D
•Side Plank
  • ↳Base: Lift Hips
  • ↳Progression 1: Hold
  • ↳Progression 2/3: Add Rotation/Reach
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing