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6 sections · ~47 min

Week 7

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

🎒 Equipment needed
Dumbbells (DB) Barbell Box Bands
1.Warm-up
•Breath + TA
  • ↳360° breath into TA (lying)
•TA with movement
  • ↳scorpion to glute bridge
•Hip mobiliser
  • ↳down dog toe touches
•Glute activation
  • ↳single-leg deadlift to row
•Anterior/thoracic opener
  • ↳band around-the-worlds
•Upper back / shoulder
  • ↳band pull-aparts
2.Superset 1 — Strength
•Lower — Box squat
  • ↳Base: Barbell box squat
  • ↳Progression 1: Barbell back squat
•Upper pull — Standing SA landmine row
  • ↳Base: Standing SA landmine row
  • ↳Progression 1: + deeper hinge / tempo
  • ↳Progression 2/top: Heavier
3.Superset 2 — Strength
•Hinge / PC — Barbell RDL
  • ↳Base: Barbell RDL
  • ↳Progression 1: Barbell deadlift
  • ↳Progression 2/top: Deficit deadlift
•OH Press — Seated DB Z-press
  • ↳Base: Seated DB Z-press
  • ↳Progression 1: Half-kneeling DB press
  • ↳Progression 2/top: Standing DB press
4.Superset 3 — Control & Core
•Cossack (lower)
  • ↳Base: Supported cossack squat
  • ↳Progression 1: Cossack squat
  • ↳Progression 2/top: Goblet cossack
•Curl-Up (core)
  • ↳Base: Floor curl-up w/ TA
  • ↳Progression 1: Assisted sit-up
  • ↳Progression 2/top: Full sit-up
5.Triset Finisher
•Rotation — Half-kneeling woodchop high→low
  • ↳Base: Half-kneeling woodchop high→low
  • ↳Progression 1: + band tension
  • ↳Progression 2/top: Heavier band
•Loaded Carry — Suitcase carry
  • ↳Base: Suitcase carry
  • ↳Progression 1: Front-rack carry
  • ↳Progression 2/top: Heavier / longer lap
•Power — DB hang clean
  • ↳Base: DB hang clean
  • ↳Progression 1: DB clean & press
  • ↳Progression 2/top: DB clean & push-press
6.Cool-down — Mobility + Pelvic-Floor Relax
•Back scorpions
•Back expansion
•Hip flexor stretch
•PF relax
  • ↳child's pose, long exhales, 8–10 breaths