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Today's workout

Week 7

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

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

1
Warm-up
•Dead-bug taps
•90-90 rotations
•Monster walks
•Push-up to lat stretch
•Band face pulls
•Deadlift to row
2
Superset A
•Barbell Hip Thrust
  • ↳Base: Bodyweight
  • ↳Progression 1: Empty bar
  • ↳Progression 2/3: Loaded
•Fly, Press, Extension Combo
  • ↳Base: DB
  • ↳Progression 1: Heavier
•Knee Hovers
  • ↳Base: TA activation
  • ↳Progression 1: Hover, and relax
  • ↳Progression 2/3: Taps → Taps to Downdog
3
Superset B
•Hip Airplane
  • ↳Base: Supported
  • ↳Progression 1: Free
  • ↳Progression 2/3: Slow tempo
•180s
  • ↳Base: Kneeling
  • ↳Progression 1: Standing
•Renegade Row
  • ↳Base: 4 Point kneel
  • ↳Progression 1: Kneeling Plank
  • ↳Progression 2/3: Bear Crawl → Full plank
4
Superset C
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•PG2OH
  • ↳Base: Lighter
  • ↳Progression 1: Heavier
•Kneel to Stand
  • ↳Base: Assisted
  • ↳Progression 1: Body Weight
  • ↳Progression 2/3: Add Weight
5
Stretch & Release
•Kneeling thread-the-needle
•Kneeling pigeon
•Low lunge + reach
•Supported deep squat, slow breaths