← Back
6 sections · ~48 min

Week 2

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

🎒 Equipment needed
Dumbbells (DB) Barbell Bands
1.Warm-up
•TA breathing in 4-point kneel
•Bird dog
•90/90 hip switches
•Banded pass-overs
•Thread the needle
•Prone cobra
2.Superset 1 — Strength
•Lower
  • ↳Base — 6wk pp: Bodyweight squat
  • ↳Progression 1: Front-rack squat
  • ↳Progression 2 / top: Barbell back squat
•OH Press
  • ↳Base — 6wk pp: Half-kneeling landmine press
  • ↳Progression 1: + weight
  • ↳Progression 2 / top: Heavier
3.Superset 2 — Strength
•Hinge / PC
  • ↳Base — 6wk pp: DB B-stance RDL
  • ↳Progression 1: + internal rotation
  • ↳Progression 2 / top: Single-leg DB RDL
•Upper pull
  • ↳Base — 6wk pp: Kneeling banded row w/ pause
  • ↳Progression 1: Barbell underhand row
  • ↳Progression 2 / top: Barbell bent-over row
4.Superset 3 — Control & Core
•Back ext
  • ↳Base — 6wk pp: Superman
  • ↳Progression 1: W-to-Y
  • ↳Progression 2 / top: Banded W-to-Y
•Core
  • ↳Base — 6wk pp: Floor curl-up w/ TA
  • ↳Progression 1: Assisted sit-up
  • ↳Progression 2 / top: Full sit-up
5.Triset Finisher
•Rotation
  • ↳Base — 6wk pp: Pallof half-kneeling
  • ↳Progression 1: Pallof standing
  • ↳Progression 2 / top: Pallof in lunge
•Push (mobility)
  • ↳Base — 6wk pp: Half Hindu to barre
  • ↳Progression 1: Kneeling Hindu
  • ↳Progression 2 / top: Full Hindu push-up
•Power
  • ↳Base — 6wk pp: DB high pull
  • ↳Progression 1: DB clean & press
  • ↳Progression 2 / top: DB snatch
6.Cool-down — Mobility + Pelvic-Floor Relax
•Partner/self chest stretch
•Child's pose
•Cross-body stretch
•PF relax: constructive rest, 8–10 breaths
  • ↳Soften belly and pelvic floor together on inhale