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

min

•Breath + TA

↳360° breath into TA (lying)

•TA with movement

↳Scorpion to glute bridge

•Hip mobiliser

↳Adductor kneeling squats (rock)

•Glute activation

↳Single-leg deadlift to row

•Anterior/thoracic opener

↳Band around-the-worlds

•Upper back / shoulder

↳Band pull-aparts

2.Superset 1 — strength · 6–10 reps

min

•Hinge / PC

↳Base: DB hip thrust
↳Progression 1: B-stance hip thrust
↳Progression 2/top: Heavier / single-leg

•Upper pull

↳Base: Single-arm banded pulldown
↳Progression 1: TRX row
↳Progression 2/top: Feet-assisted TRX pull-up

3.Superset 2 — strength · 6–10 reps

min

•Hinge / PC

↳Base: Elevated sumo deadlift
↳Progression 1: Barbell sumo deadlift
↳Progression 2/top: Deficit sumo

•Upper push

↳Base: Single-DB squeeze press
↳Progression 1: Double-DB squeeze press
↳Progression 2/top: Heavier

4.Superset 3 — control & core

min

•Lower

↳Base: Step-backs
↳Progression 1: Lateral step-down (+ int-rot reach)
↳Progression 2/top: Weighted step-down

•Core

↳Base: Small-range curl-down
↳Progression 1: Assisted curl-down
↳Progression 2/top: Unassisted curl-down

5.Triset finisher

min

•Rotation

↳Base: Pallof half-kneeling
↳Progression 1: Pallof standing
↳Progression 2/top: Pallof in lunge

•Impact

↳Base: Step up with knee
↳Progression 1: Fast step ups
↳Progression 2/top: Box jumps

•Upper push

↳Base: Tricep dips on floor
↳Progression 1: Feet in
↳Progression 2/top: Feet out

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

min

•Pigeon stretch

•Side lat stretch

•Chest scorpions

•PF relax

↳Child's pose, long exhales, 8–10 breaths