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Today's workout

Week 5

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

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

1
Warm-up
•Bear-crawl hold
•Hip CARs
•Donkey kicks
•Wall angels
•Prone T-raises
•Lunge to press
2
Superset A
•Conventional Deadlift
  • ↳Base: RDL
  • ↳Progression 1: Elevated
  • ↳Progression 2/3: Deadlift
•Chest Fly
  • ↳Base: DB's
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Pulse
•TRX Row
  • ↳Base: High
  • ↳Progression 1: Lower
3
Superset B
•Bulgarian Split Squat
  • ↳Base: Split Squat w Barre
  • ↳Progression 1: Split Squat
  • ↳Progression 2/3: Weighted → B Split Squat
•Pallof Press in Staggered
  • ↳Base: Staggered
  • ↳Progression 1: Lunge
•Curl Down
  • ↳Base: Reduced Range
  • ↳Progression 1: Assisted
  • ↳Progression 2/3: Unassisted
4
Superset C
•Skaters
  • ↳Base: Lateral Step out
  • ↳Progression 1: Slow, Low Impact Skater
  • ↳Progression 2/3: Full
•Clean and Press
  • ↳Base: Deadlift, Bicep curl and Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
•Banded Internal Rotation
  • ↳Base: Light band
  • ↳Progression 1: Medium band
  • ↳Progression 2/3: Tempo
5
Stretch & Release
•Wall chest stretch
•Supine figure-4
•Cat-cow → child's pose
•Legs-up rest, diaphragmatic breathing