Week 3

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

🎒 Equipment needed

Dumbbells (DB) Bands

1.Warm-up

min

•Breath + TA

↳360° breath into TA (lying)

•TA with movement

↳deadbug to press

•Hip mobiliser

↳hip CARs

•Glute activation

↳glute bridge w/ band

•Anterior/thoracic opener

↳standing windmills

•Upper back / shoulder

↳wrist-banded halos

2.Superset 1 — strength · 8–12 reps

min

•DB uneven front squat

↳Base: DB uneven front squat
↳Progression 1: Double DB Front squat
↳Progression 2/top: Heavier

•Renegade row

↳Base: 4-point-kneel renegade row
↳Progression 1: Kneeling renegade row
↳Progression 2/top: Full renegade row

3.Superset 2 — strength · 8–12 reps

min

•RDL

↳Base: DB kickstand RDL
↳Progression 1: B-stance RDL
↳Progression 2/top: Single-leg RDL

•Squeeze press

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

4.Superset 3 — deep core + stability

min

•Deadbug

↳Base: Deadbug — toe taps ± head lift
↳Progression 1: Deadbug w/ head lift
↳Progression 2/top: Banded deadbug

•Cossack squat

↳Base: Supported cossack squat
↳Progression 1: Cossack squat
↳Progression 2/top: Goblet cossack

5.Finisher — core & stability

min

•Pallof

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

•Carry

↳Base: Overhead carry
↳Progression 1: Front-rack carry
↳Progression 2/top: Suitcase carry

•Glute med

↳Base: Banded lateral walk
↳Progression 1: Monster walk
↳Progression 2/top: Add load

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

min

•Pigeon stretch

•Side lat stretch

•Chest scorpions

•PF relax

↳supported child's pose, 8–10 breaths — no bracing, let go on the inhale