Week 1

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

🎒 Equipment needed

Dumbbells (DB) Box Bands Plates

1.Warm-up

min

•Breath + TA

↳TA breathing in lying

•TA with movement

↳leg drop, foot down

•Hip mobiliser

↳hip flexor → hamstring stretch

•Glute activation

↳glute marches

•Anterior/thoracic opener

↳crab openers

•Upper back / shoulder

↳external rotation to T

2.Superset 1 — strength · 6–10 reps

min

•Squat

↳Base — 6wk pp: Sit to stand
↳Progression 1: B-stance sit to stand
↳Progression 2 / top: Single-leg sit to stand

•Upper pull

↳Base — 6wk pp: DB lat pullover
↳Progression 1: Feet lifted
↳Progression 2 / top: Pullover w/ leg lower

3.Superset 2 — strength · 6–10 reps

min

•Hinge / PC

↳Base — 6wk pp: Plate good morning
↳Progression 1: + tempo / pause
↳Progression 2 / top: Heavier / DB RDL

•Upper push

↳Base — 6wk pp: DB chest fly
↳Progression 1: + tempo / pause
↳Progression 2 / top: Heavier

4.Superset 3 — control & core

min

•Lower

↳Base — 6wk pp: Curtsey lunge (+ int-rot)
↳Progression 1: Curtsey to knee-press
↳Progression 2 / top: Curtsey w/ lateral raise

•Core

↳Base — 6wk pp: Leg drops
↳Progression 1: Deadbugs
↳Progression 2 / top: Banded deadbugs

5.Triset finisher

min

•Rotation

↳Base — 6wk pp: DB pass-through (4-pt kneel)
↳Progression 1: In kneeling plank
↳Progression 2 / top: In bear crawl

•Upper pull

↳Base — 6wk pp: Facepull
↳Progression 1: rear delt fly

•Impact *

↳Base — 6wk pp: Squat to calf raise
↳Progression 1: Squat jump
↳Progression 2 / top: Box jump

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

min

•Couch stretch w/ side bend

•Thread the needle

•Chest stretch

•PF relax

↳side-lying breath, knees bent, 8–10 slow breaths into the back of the ribs and pelvic floor