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6 sections · ~48 min

Week 5

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
  • ↳heel slides w/ ball squeeze
•Hip mobiliser
  • ↳hip flexor → hamstring rock
•Glute activation
  • ↳glute bridge w/ band
•Anterior/thoracic opener
  • ↳external rotation to T
•Upper back / shoulder
  • ↳band pull-aparts
2.Superset 1 — strength · 6–10 reps
•Uneven front box squat
  • ↳Base: Uneven front box squat
  • ↳Progression 1: Offset load
  • ↳Progression 2/top: Heavier
•DB floor press
  • ↳Base: DB floor press
  • ↳Progression 1: Barbell floor press
  • ↳Progression 2/top: Heavier barbell
3.Superset 2 — strength · 6–10 reps
•Barbell RDL
  • ↳Base: Barbell RDL
  • ↳Progression 1: + tempo / pause
  • ↳Progression 2/top: Heavier
•Straight-arm banded pulldown
  • ↳Base: Straight-arm banded pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2/top: Feet-assisted TRX pull-up
4.Superset 3 — control & core
•Reverse lunge (+ int-rot)
  • ↳Base: Reverse lunge (+ int-rot)
  • ↳Progression 1: Weighted reverse lunge
  • ↳Progression 2/top: Bulgarian split squat (box)
•Feet supported Bicycle Crunches
  • ↳Base: Feet supported Bicycle Crunches
  • ↳Progression 1: Crunch to Bicycle
  • ↳Progression 2/top: Bicycles
5.Triset finisher
•Landmine half-180
  • ↳Base: Landmine half-180
  • ↳Progression 1: Full landmine 180
  • ↳Progression 2/top: Landmine windmill
•Barre push-up (knees)
  • ↳Base: Barre push-up (knees)
  • ↳Progression 1: Knees push-up (floor)
  • ↳Progression 2/top: Toes push-up
•Step over DB
  • ↳Base: Step over DB
  • ↳Progression 1: Hop over DB
  • ↳Progression 2/top: Skater
6.Cool-down — Mobility + Pelvic-floor relax
•90/90 stretch
•Wall chest stretch
•Happy baby
•PF relax
  • ↳constructive rest position, 8–10 breaths, soften on the inhale