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Today's workout

Week 6

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

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

1
Warm-up
•Heel slides
  • ↳TA activation
•Frog squats
  • ↳Hip mobility
•Banded glute bridges
  • ↳Glute activation
•Thread-throughs
  • ↳Chest / thoracic opener
•Overhand band pull-aparts
  • ↳Upper-back / rear-delt
•Lunge to row
  • ↳Full-body / dynamic
2
Superset A
•Sumo Deadlift
  • ↳Base: Elevated
  • ↳Progression 1: Sumo Deadlift
•Half Hindus
  • ↳Base: To box
  • ↳Progression 1: Knees
•Single Arm Lat Pulldown
  • ↳Base: Band
  • ↳Progression 1: Heavier
3
Superset B
•Step Down
  • ↳Base: Step back (band for abduction)
  • ↳Progression 1: Yoga blocks to reduce height
  • ↳Progression 2/3: Step Down → Add weight
•Windmill + Press
  • ↳Base: Light
  • ↳Progression 1: Moderate
  • ↳Progression 2/3: Tempo
•Clamshells
  • ↳Base: Laying
  • ↳Progression 1: Banded
  • ↳Progression 2/3: Standing → Standing Banded
4
Superset C
•Squat Jumps
  • ↳Base: Small hop
  • ↳Progression 1: Full jump
  • ↳Progression 2/3: Continuous
•Snatch
  • ↳Base: Single Arm Clean and Press
  • ↳Progression 1: Snatch
  • ↳Progression 2/3: Heavier
•Deadbug bicycles
  • ↳Base: 1 leg Supported
  • ↳Progression 1: Slow, Add Crunch
  • ↳Progression 2/3: Alternate
5
Stretch & Release
•Doorway / band chest stretch
  • ↳Chest
•Figure-4 (seated)
  • ↳Glute
•Half-kneeling hip flexor → child's pose
  • ↳Hip flexor / low back
•Constructive rest, breathe wide — release pelvic floor
  • ↳Relaxation