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Today's workout

Week 7

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

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
•Lunge to row
2
Superset A
•Banded Sissy Squats
  • ↳Base: Bodyweight
  • ↳Progression 1: Add Weight
•DB Push Press
  • ↳Base: DBs
  • ↳Progression 1: Add weight
3
Superset B
•Single leg Deadlift
  • ↳Base: B stance Deadlift
  • ↳Progression 1: Single Leg w support
  • ↳Progression 2/3: Add Aeroplane
•TRX Row
  • ↳Base: High
  • ↳Progression 1: Lower
4
Superset C
•Legs over DB
  • ↳Base: Supported 1 leg
  • ↳Progression 1: Less support 1 leg
  • ↳Progression 2/3: Double leg crunch
•Lateral Raise
  • ↳Base: DBs
5
Triset D
•Plank Passthroughs
  • ↳Base: 4 Point Kneeling + Hover
  • ↳Progression 1: Kneeling
  • ↳Progression 2/3: Full Plank
•Step Up - Explosive
  • ↳Base: Step Up to Tap
  • ↳Progression 1: Step Up to knee drive
  • ↳Progression 2/3: Add weight
•Burpees
  • ↳Base: Down up, to box/bench
  • ↳Progression 1: Down Up - Controlled
  • ↳Progression 2/3: Down up - Jump → To Floor
6
Stretch & Release
•Doorway / band chest stretch
•Figure-4 (seated)
•Half-kneeling hip flexor → child's pose
•Constructive rest, breathe wide — release pelvic floor