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5 sections · ~40 min

Week 6

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

🎒 Equipment needed

Dumbbells (DB) Bands

1.Warm-up

min

•TA breathing in 4-point kneel

•Bird dog row

•90/90 hip switches

•Banded clamshell

•Thread the needle

•Prone W-to-Y

2.Superset 1

min

•Curtsey lunge

↳Base: Curtsey lunge (+ int-rot)
↳Progression 1: Curtsey to knee-press
↳Progression 2/top: Weighted curtsey

•Straight-arm banded pulldown

↳Base: Straight-arm banded pulldown
↳Progression 1: TRX row
↳Progression 2/top: Feet-assisted TRX pull-up

3.Superset 2

min

•DB Romanian deadlift

↳Base: DB Romanian deadlift
↳Progression 1: Suitcase RDL
↳Progression 2/top: Single-leg RDL

•Single-DB squeeze press

↳Base: Single-DB squeeze press
↳Progression 1: Double-DB squeeze press
↳Progression 2/top: Heavier / feet lifted

4.Finisher

min

•Single-arm push press

↳Base: Single-arm push press
↳Progression 1: Thruster
↳Progression 2/top: Double DB

•Small-range curl-down

↳Base: Small-range curl-down
↳Progression 1: Assisted curl-down
↳Progression 2/top: Unassisted curl-down

•Lateral step

↳Base: Lateral step
↳Progression 1: Skater step
↳Progression 2/top: Skater bound (lateral hop)

•Kneeling Plank Pull Through

↳Base: Kneeling Plank Pull Through
↳Progression 1: + Hover
↳Progression 2/top: in Hover

5.Cool-down

min

•Adductor stretch

•Pigeon

•Lat stretch

•PF relax: side-lying breath

↳8–10 breaths, ribs and pelvic floor expanding together