Week 5

Preview the whole workout with its layers. Adjust any section's time, then Start.

🎒 Equipment needed

Dumbbells (DB) Kettlebells (KB) Box Bands

1.Warm-up

min

•Breath + TA

↳360° breath into TA (lying)

•TA with movement

↳heel slides w/ ball squeeze

•Hip mobiliser

↳hip flexor → hamstring rock

•Glute activation

↳glute bridge w/ band

•Anterior/thoracic opener

↳external rotation to T

•Upper back / shoulder

↳Bow & Arrow (band)

2.Superset 1 — strength · 6–10 reps

min

•Hinge / PC

↳Base: KB / DB hip thrust
↳Progression 1: B-stance hip thrust
↳Progression 2/top: Heavier / single-leg

•OH Press

↳Base: Half-kneeling KB press
↳Progression 1: Standing KB press
↳Progression 2/top: KB seesaw press

3.Superset 2 — strength · 6–10 reps

min

•KB RDL (hinge)

↳Base: KB Romanian deadlift
↳Progression 1: KB Clean - 1 KB
↳Progression 2/top: KB clean 2 KBS

•Upper pull

↳Base: 4-point-kneel renegade row
↳Progression 1: Kneeling renegade row
↳Progression 2/top: Full renegade row

4.Superset 3 — control & core

min

•Lower

↳Base: Split squat (+ int-rot reach)
↳Progression 1: Bulgarian split squat (box)
↳Progression 2/top: Weighted Bulgarian

•Deadbug (core)

↳Base: Toe taps ± head lift
↳Progression 1: Deadbug w/ head lift
↳Progression 2/top: Weighted deadbug

5.Triset finisher

min

•Impact *

↳Base: Step-up (box)
↳Progression 1: Step-up w/ knee drive
↳Progression 2/top: Box jump

•Rotation

↳Base: Pallof half-kneeling
↳Progression 1: Pallof in lunge

•Core

↳Base: Kneeling side plank + ball squeeze (hip lifts)
↳Progression 1: Hold + squeeze
↳Progression 2/top: Copenhagen plank

6.Cool-down — Mobility + Pelvic-floor relax

min

•Seated figure-4

•Lat stretch off box

•Chest stretch

•PF relax: constructive rest position

↳8–10 breaths — soften belly and pelvic floor together on inhale