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6 sections · ~49 min

Week 8

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

🎒 Equipment needed
Dumbbells (DB) Kettlebells (KB) Bands
1.Warm-up
•TA breathing in kneeling
•4-point knee lifts
•Lunge with a twist
•Monster walk
•Thoracic opener against wall
•Wall angels
2.Superset 1 — Strength
•Hinge / PC
  • ↳Base — 6wk pp: KB sumo deadlift
  • ↳Progression 1: + tempo / heavier
  • ↳Progression 2 / top: Deficit sumo
•Upper push
  • ↳Base — 6wk pp: Half-kneeling banded fly
  • ↳Progression 1: Standing banded fly
  • ↳Progression 2 / top: + pulse at end range
3.Superset 2 — Strength
•Lower
  • ↳Base — 6wk pp: Reverse lunge (BW)
  • ↳Progression 1: + internal-rotation reach
  • ↳Progression 2 / top: Weighted reverse lunge
•Upper pull
  • ↳Base — 6wk pp: Half-kneeling SA banded pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2 / top: Feet-assisted TRX pull-up
4.Superset 3 — Control & Core
•Lower
  • ↳Base — 6wk pp: Adductor kneeling squat
  • ↳Progression 1: + reach / deeper
  • ↳Progression 2 / top: Weighted (hold KB at chest)
•Deadbug (core)
  • ↳Base — 6wk pp: Toe taps ± head lift
  • ↳Progression 1: Deadbug w/ head lift
  • ↳Progression 2 / top: Weighted deadbug
5.Finisher — Celebration 10-min AMRAP
•KB swing
•KB tater
•KB tater to press
•DB halo
•Kneeling 180
•Standing 180
•Broad step + jog back
•Broad jump + jog back
6.Cool-down — Mobility + Pelvic-Floor Relax
•Seated figure-4
•Hamstring stretch
•Chest stretch
•PF relax: constructive rest, hands on lower belly, 10 slow breaths