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Today's workout

Week 6

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

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
•Sumo Deadlift
  • ↳Base: Elevated
  • ↳Progression 1: Sumo Deadlift
•Incline Chest Press
  • ↳Base: Alternating
  • ↳Progression 1: Together
  • ↳Progression 2/3: Alternating From Top
3
Superset B
•Bulgarian Split Squat
  • ↳Base: Split Squat w Barre
  • ↳Progression 1: Split Squat
  • ↳Progression 2/3: Weighted → B Split Squat
•Gorilla Row
  • ↳Base: From Box
  • ↳Progression 1: From Floor
4
Superset C
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Adductor Slide lunge
  • ↳Base: Kneeling
  • ↳Progression 1: Short Range
  • ↳Progression 2/3: Full
5
Superset D
•Windmills
  • ↳Base: Body weight
  • ↳Progression 1: DB
•TRX Row
  • ↳Base: HIgh
  • ↳Progression 1: Lower
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
6
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing