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Today's workout

Week 8

🧩 5 sections · ⏱ ~37 min
🎒 Equipment
Dumbbells Barbell Box Bands Plates

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

1
Warm-up
•TA activation — Knee hovers
•Hip mobility — World's greatest stretch
•Glute activation — Clamshells
•Chest / thoracic opener — Open books
•Upper-back / rear-delt — W-to-Y raises
•Full-body / dynamic — Jefferson curl
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
•Banded Y
  • ↳Base: Light band
  • ↳Progression 1: Medium band
  • ↳Progression 2/3: Pause at top
3
Superset B
•B stance Deadlift Kickstand
  • ↳Base: B stance w Band
  • ↳Progression 1: Kickstand w band
  • ↳Progression 2/3: Add weight
•Plate Halos
  • ↳Base: Light plate
  • ↳Progression 1: Heavier
  • ↳Progression 2/3: Slow control
•Mountain Climber
  • ↳Base: Bird dog Press
  • ↳Progression 1: Incline
  • ↳Progression 2/3: Plank
4
Superset C
•Toe Taps / Pogo jumps
  • ↳Base: Toe Taps
  • ↳Progression 1: High Knees
  • ↳Progression 2/3: Pogo Jumps
•Clean and Press
  • ↳Base: Deadlift, Bicep curl and Press
  • ↳Progression 1: Single Arm
  • ↳Progression 2/3: Double
•Copenhagen Plank
  • ↳Base: Side Plank w Ball Squeeze
  • ↳Progression 1: Modified - leg on floor
  • ↳Progression 2/3: Modified - Leg lifted
5
Stretch & Release
•Chest — Hands-behind clasp open
•Glute — Standing figure-4
•Hip flexor / low back — Couch stretch
•Relaxation — Child's pose, long exhales