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Today's workout

Week 1

🧩 5 sections · ⏱ ~38 min
🎒 Equipment
Dumbbells Barbell Bands

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
•Deadlift to row
2
Superset A
•Romanian Deadlift
  • ↳Base: Banded good morning
  • ↳Progression 1: RDL
•Windmills
  • ↳Base: Body weight
  • ↳Progression 1: DB
•DB Bent Over Row
  • ↳Base: Supported Single Arm
  • ↳Progression 1: BOR
  • ↳Progression 2/3: Top Down
3
Superset B
•Reverse Lunge
  • ↳Base: Reverse Lunge Shortened Range
  • ↳Progression 1: Lunge
  • ↳Progression 2/3: Weighted → Barbell or Front Rack
•Barbell Floor Press
  • ↳Base: Empty bar
  • ↳Progression 1: Add weight
•Bear Crawl
  • ↳Base: Knee Hovers
  • ↳Progression 1: 1-2 Steps, Down
  • ↳Progression 2/3: Stay Up
4
Superset C
•Banded Sissy Squats
  • ↳Base: Bodyweight
  • ↳Progression 1: Add Weight
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Standing Clamshells
5
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing