Week 1

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

🎒 Equipment needed

Dumbbells (DB) Box Bands

1.Warm-up

min

•Breath + TA

↳TA breathing in lying

•TA with movement

↳Heel slides

•Hip mobiliser

↳90/90 hip switches

•Glute activation

↳Glute bridge march

•Anterior/thoracic opener

↳Thread the needle

•Upper back / shoulder

↳Band pull-aparts

2.Superset 1 — strength · 8–12 reps

min

•Lower — DB goblet box squat

↳Base (6wk pp): Goblet Squat

•Upper pull

↳Base (6wk pp): Half-kneeling SA DB row
↳Progression 1: 3-point DB row
↳Progression 2/top: Bent-over DB row

3.Superset 2 — strength · 8–12 reps

min

•Hinge / PC

↳Base (6wk pp): DB hip thrust
↳Progression 1: Feet-raised hip thrust
↳Progression 2/top: Single-leg hip thrust

•Upper push

↳Base (6wk pp): DB floor press
↳Progression 1: Feet lifted
↳Progression 2/top: Heavier

4.Superset 3 — deep core + stability

min

•Deep core

↳Base (6wk pp): Bird dog
↳Progression 1: Bird dog + reach
↳Progression 2/top: Bird dog row

•Lower

↳Base (6wk pp): Clock steps
↳Progression 1: Clock lunge (+ int-rot)
↳Progression 2/top: Tempo clock lunge

5.Finisher — core & stability (no impact)

min

•Rotation

↳Base (6wk pp): Half-kneeling woodchop high→low
↳Progression 1: + band tension
↳Progression 2/top: Heavier band

•Lower

↳Base (6wk pp): Kneeling Squat to straight arm lat pull down
↳Progression 1: Reverse Nordic Curl to Pulldown

•Core

↳Base (6wk pp): Kneeling side plank
↳Progression 1: Kneeling side plank + reach
↳Progression 2/top: Full side plank

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

min

•Laying figure-4

•Partner/self chest stretch

•Couch stretch

•PF relax: constructive rest

↳8–10 breaths — soften belly and pelvic floor together on inhale