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Today's workout

Week 4

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

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

1
Warm-up
•Deadbug (1 leg)
•Deep squat holds
•Banded side steps
•Kneeling thoracic rotations
•Scap push-ups
•Inchworm walkouts
2
Superset A
•Barbell Back Squat
  • ↳Base: Air Squat
  • ↳Progression 1: Box Squat
  • ↳Progression 2/3: Back Squat
•DB Push Press
  • ↳Base: DBS
  • ↳Progression 1: Add weight
•Side Plank with Bent Leg Raise
3
Superset B
•B stance Deadlift
  • ↳Base: Bodyweight
  • ↳Progression 1: Add weight
  • ↳Progression 2/3: Add internal Rotation
•Barbell BOR
  • ↳Base: Deadlift to ROw
  • ↳Progression 1: BOR
  • ↳Progression 2/3: Heavier
•Hollow Hold
  • ↳Base: Table top position
  • ↳Progression 1: 1 leg extended
  • ↳Progression 2/3: Both legs → Full Hollow Hold
4
Superset C
•Bounds
  • ↳Base: Forward and backward Step
  • ↳Progression 1: Small Bound, Step Back
  • ↳Progression 2/3: Bound, Jog Back
•Thruster
  • ↳Base: Squat to Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
•Superman + W to Y
  • ↳Base: Hold
  • ↳Progression 1: Add reps
  • ↳Progression 2/3: Slow tempo
5
Stretch & Release
•Hands-behind clasp open
•Standing figure-4
•Couch stretch
•Child's pose, long exhales