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Today's workout

Week 8

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

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

1
Warm-up
•TA activation — Dead-bug taps
•Hip mobility — 90-90 rotations
•Glute activation — Monster walks
•Chest / thoracic opener — Push-up to lat stretch
•Upper-back / rear-delt — Band face pulls
•Full-body / dynamic — Deadlift to row
2
Superset A
•Deadlift To Row
  • ↳Base: Plate
  • ↳Progression 1: DB
  • ↳Progression 2/3: Barbell
•Push Ups Lowers
  • ↳Base: Kneeling to Box
  • ↳Progression 1: kneeling to floor
  • ↳Progression 2/3: Toes to Floor → Full Push up
3
Superset B
•Curtsey Lunge
  • ↳Base: Reduced Range
  • ↳Progression 1: Curtsey Lunge
  • ↳Progression 2/3: Add weight
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
4
Superset C
•Sit Up
  • ↳Base: TA to Crunch
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
•Bicep Curl
  • ↳Base: DBs
5
Triset D
•Overhead March
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Band
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•KB Swing
  • ↳Base: KB Deadlift
  • ↳Progression 1: T rex Swing
  • ↳Progression 2/3: Full Swing
6
Stretch & Release
•Chest — Kneeling thread-the-needle
•Glute — Kneeling pigeon
•Hip flexor / low back — Low lunge + reach
•Relaxation — Supported deep squat, slow breaths