← Back
Saved ✓
Today's workout

Week 4

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

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

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
•Suitcase Deadlift
  • ↳Base: RDL
  • ↳Progression 1: Suitcase Deadlift
  • ↳Progression 2/3: Cross body Deadlift
•Squeeze Press
  • ↳Base: 1 DB
  • ↳Progression 1: 2 DBs
3
Superset B
•Step Down
  • ↳Base: Step back (band for abduction)
  • ↳Progression 1: Yoga blocks to reduce height
  • ↳Progression 2/3: Step Down → Add weight
•Single Arm Row
  • ↳Base: On Box
  • ↳Progression 1: Add pause
  • ↳Progression 2/3: Heavier
4
Superset C
•Deadbug Weighted
  • ↳Base: 1 leg supported
  • ↳Progression 1: Legs in Hover
  • ↳Progression 2/3: Add weight
•Rear Delt Fly
  • ↳Base: DBs
  • ↳Progression 1: Heavier
5
Triset D
•Wood Chop Low to high
  • ↳Base: Light Band
  • ↳Progression 1: Heavier Band
•Box Jumps
  • ↳Base: Step ups
  • ↳Progression 1: Squat jumps
  • ↳Progression 2/3: Box Jumps
•Clean and Press
  • ↳Base: Deadlift, Bicep curl and Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
6
Stretch & Release
•Chest — Kneeling thread-the-needle
•Glute — Kneeling pigeon
•Hip flexor / low back — Low lunge + reach
•Relaxation — Supported deep squat, slow breaths