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Today's workout

Week 3

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

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

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Jefferson curl
2
Superset A
•Goblet Squat
  • ↳Base: Bodyweight
  • ↳Progression 1: Single KB/DB
  • ↳Progression 2/3: Heavier / tempo
•Gorilla Row
  • ↳Base: From Box
  • ↳Progression 1: From Floor
3
Superset B
•Single Leg Hip Thrust
  • ↳Base: B stance
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add weight
•KB OH Press
  • ↳Base: 1 KB
  • ↳Progression 1: 2 KB
  • ↳Progression 2/3: Tempo
4
Superset C
•Plank Shoulder Taps
  • ↳Base: 4 Point Kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl Taps → Full Plank Taps
•Single Leg Calf Raises
  • ↳Base: Double Leg
  • ↳Progression 1: Single leg
  • ↳Progression 2/3: Add weight
5
Triset D
•KB Hip Shifts
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Sit Up
  • ↳Base: TA to Crunch
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor