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6 sections · ~48 min

Week 4

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

🎒 Equipment needed
Dumbbells (DB) Bands
1.Warm-up
•Breath + TA
  • ↳Base: TA breathing in 4-point kneel
•TA with movement
  • ↳Base: bird dog row
•Hip mobiliser
  • ↳Base: 90/90 hip switches
•Glute activation
  • ↳Base: banded clamshell
•Anterior/thoracic opener
  • ↳Base: thread the needle
•Upper back / shoulder
  • ↳Base: prone W-to-Y
2.Superset 1 — strength · 6–10 reps
•Lower — Cossack squat
  • ↳Base — 6wk pp: Supported cossack squat
  • ↳Progression 1: Cossack squat
  • ↳Progression 2 / top: Goblet cossack
•Upper pull — DB row
  • ↳Base — 6wk pp: 3-point DB row
  • ↳Progression 1: Bent-over DB row
  • ↳Progression 2 / top: Gorilla row
3.Superset 2 — strength · 6–10 reps
•SL RDL (hinge)
  • ↳Base — 6wk pp: DB single-leg RDL
  • ↳Progression 1: Kickstand → single-leg
  • ↳Progression 2 / top: Heavier
•OH Press
  • ↳Base — 6wk pp: Half-kneeling Arnold press
  • ↳Progression 1: Contralateral kneeling press
  • ↳Progression 2 / top: Seesaw press
4.Superset 3 — control & core
•Hinge / PC
  • ↳Base — 6wk pp: Bridge hamstring walkout
  • ↳Progression 1: Slider hamstring curl
  • ↳Progression 2 / top: Nordic (assisted)
•Core
  • ↳Base — 6wk pp: Small-range curl-down
  • ↳Progression 1: Assisted curl-down
  • ↳Progression 2 / top: Unassisted curl-down
5.Finisher
•Rotation
  • ↳Base — 6wk pp: Half-kneeling woodchop high→low
  • ↳Progression 1: + band tension
  • ↳Progression 2 / top: Heavier band
•Impact
  • ↳Base — 6wk pp: High knee march
  • ↳Progression 1: High knees
  • ↳Progression 2 / top: Bounds w/ jog back
6.Cool-down — Mobility + Pelvic-floor relax
•Seated figure-4
•Hamstring stretch
•Chest stretch
•PF relax
  • ↳Base: 90/90 with feet on wall, long exhales, 8–10 breaths