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6 sections · ~48 min

Week 4

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed

Dumbbells (DB) Barbell Bands

1.Warm-up

min

•TA breathing in kneeling

•4-point knee lifts

•Adductor kneeling squats (rock back & forth)

•Banded pass-overs

•Standing windmills

•Banded pull-aparts

2.Superset 1 — strength · 6–10 reps

min

•Lower

↳Base — 6wk pp: Bodyweight / air squat
↳Progression 1: Front-rack squat
↳Progression 2 / top: Barbell back squat

•Upper pull

↳Base — 6wk pp: DB lat pullover
↳Progression 1: Feet lifted
↳Progression 2 / top: Pullover w/ leg lower

3.Superset 2 — strength · 6–10 reps

min

•Hinge / PC

↳Base — 6wk pp: B-stance deadlift
↳Progression 1: + internal rotation
↳Progression 2 / top: Single-leg deadlift

•Upper push

↳Base — 6wk pp: DB chest fly
↳Progression 1: + tempo / pause
↳Progression 2 / top: Heavier

4.Superset 3 — control & core

min

•Curl-Up (core)

↳Base — 6wk pp: Floor curl-up w/ TA
↳Progression 1: Assisted sit-up
↳Progression 2 / top: Full sit-up

•Lower

↳Base — 6wk pp: Kneeling adductor squat
↳Progression 1: Slide adductor lunge
↳Progression 2 / top: Weighted slide adductor lunge

5.Triset finisher

min

•Power

↳Base — 6wk pp: Barbell high pull
↳Progression 1: DB/ BAR clean & press
↳Progression 2 / top: DB/ BAR snatch

•Core

↳Base — 6wk pp: Tall kneeling plank
↳Progression 1: Circles with Ball
↳Progression 2 / top: Full plank

•Lower

↳Base — 6wk pp: Curtsey Lunge
↳Progression 1: w Banded Abduction

6.Cool-down — Mobility + Pelvic-Floor Relax

min

•Child's pose

•90/90 camel

•Chest stretch

•PF relax: 90/90 with feet on wall, long exhales, 8–10 breaths