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6 sections · ~48 min

Week 2

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

🎒 Equipment needed
Dumbbells (DB) Kettlebells (KB) Box Bands
1.Warm-up
•TA breathing in 4-point kneel
•Bird dog
•90/90 hip switches
•Clamshell
•Thread the needle
•Bow & Arrow (band)
2.Superset 1 — strength · 8–12 reps
•Split squat
  • ↳Base: Split squat (+ int-rot)
  • ↳Progression 1: Tempo split squat
  • ↳Progression 2/top: Bulgarian split squat (box)
•Upper pull
  • ↳Base: Half-kneeling SA banded pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2/top: Feet-assisted TRX pull-up
3.Superset 2 — strength · 8–12 reps
•Hinge / PC
  • ↳Base: Hamstring walkout
  • ↳Progression 1: Hamstring slide
  • ↳Progression 2/top: Partner-assisted Nordic curl
•OH Press
  • ↳Base: Half-kneeling KB press
  • ↳Progression 1: Tall-kneeling KB press
  • ↳Progression 2/top: KB seesaw press
4.Superset 3 — deep core + stability
•Deep core
  • ↳Base: Feet raised crunch to hand to knee press
  • ↳Progression 1: Crunch with feet in hover
  • ↳Progression 2/top: Hollow hold
•Power / Impact
  • ↳Base: KB Tater - Slow to box
  • ↳Progression 1: more dynamic
  • ↳Progression 2/top: heavier
5.Finisher — core & stability (no impact)
•Rotation
  • ↳Base: DB pass-through (4-pt kneel)
  • ↳Progression 1: In kneeling plank
  • ↳Progression 2/top: In bear crawl
•Glute med
  • ↳Base: Fire Hydrants and donkey kick
  • ↳Progression 1: Hip Carrs in 4 point kneel
•Core
  • ↳Base: Kneeling side plank + ball squeeze (hip lifts)
  • ↳Progression 1: Hold + squeeze
  • ↳Progression 2/top: Copenhagen plank
6.Cool-down — Mobility + Pelvic-floor relax
•90/90 camel
•Lat stretch
•Child's pose
•PF relax: side-lying breath, knees bent, 8–10 slow breaths into the back of the ribs and pelvic floor