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Today's workout

Week 3

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

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

1
Warm-up
•Knee hovers
•World's greatest stretch
•Clamshells
•Open books
•W-to-Y raises
•Squat to press
2
Superset A
•Barbell Hip Thrust
  • ↳Base: Bodyweight
  • ↳Progression 1: Empty bar
  • ↳Progression 2/3: Loaded
•Push Ups
  • ↳Base: Standing to bar
  • ↳Progression 1: Knee to box/bench/floor
  • ↳Progression 2/3: Toes to knees → Full Push Up
•Lat Pullover
  • ↳Base: DB- Shortened Range
  • ↳Progression 1: Full range
  • ↳Progression 2/3: Heavier
3
Superset B
•Lateral Step Down
  • ↳Base: Hip hike
  • ↳Progression 1: Yoga blocks to reduce height
  • ↳Progression 2/3: Step Down → Add weight
•Wood Chop Low to high
  • ↳Base: Light Band
  • ↳Progression 1: Heavier Band
•Deadbug Weighted
  • ↳Base: 1 leg supported
  • ↳Progression 1: Legs in Hover
  • ↳Progression 2/3: Add weight
4
Superset C
•Cosack Squat
  • ↳Base: Assisted
  • ↳Progression 1: Body Weight
  • ↳Progression 2/3: Add DB
•Clean
  • ↳Base: Single Arm - Hang
  • ↳Progression 1: Double - hang
  • ↳Progression 2/3: KB from Floor
•Tricep Dips
  • ↳Base: To floor
  • ↳Progression 1: From box - bent legs
  • ↳Progression 2/3: From box - Straight legs
5
Stretch & Release
•Kneeling thread-the-needle
•Kneeling pigeon
•Low lunge + reach
•Supported deep squat, slow breaths