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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
Kettlebells (KB) Box Bands
1.Warm-up
•TA breathing in kneeling
•4-point knee lifts
•Adductor kneeling squats (rock)
•Banded pass-overs
•Wall angels
•Banded pull-aparts
2.Superset 1 — strength · 8–12 reps
•KB box squat
  • ↳Base — 6wk pp: KB box squat
  • ↳Progression 1: Front-rack box squat
  • ↳Progression 2 / top: Tempo box squat
•Single-arm banded pulldown
  • ↳Base — 6wk pp: Single-arm banded pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2 / top: Feet-assisted TRX pull-up
3.Superset 2 — strength · 8–12 reps
•KB sumo deadlift
  • ↳Base — 6wk pp: KB sumo deadlift
  • ↳Progression 1: Crossbody deadlift
  • ↳Progression 2 / top: Heavier sumo
•Tall-kneeling KB press
  • ↳Base — 6wk pp: Tall-kneeling KB press
  • ↳Progression 1: KB seesaw press
  • ↳Progression 2 / top: Standing KB press
4.Superset 3 — deep core + stability
•Bear-crawl hold + shoulder taps
  • ↳Base — 6wk pp: Bear-crawl hold + shoulder taps
  • ↳Progression 1: Bear crawl forward/back
  • ↳Progression 2 / top: Weighted bear crawl
•Split squat (+ int-rot)
  • ↳Base — 6wk pp: Split squat (+ int-rot)
  • ↳Progression 1: Tempo split squat
  • ↳Progression 2 / top: Bulgarian split squat (box)
5.Finisher — core & stability (no impact)
•Pallof half-kneeling
  • ↳Base: Pallof half-kneeling
  • ↳Progression 1: Pallof standing
  • ↳Progression 2 / top: Pallof in lunge
•Front-rack carry
  • ↳Base: Front-rack carry
  • ↳Progression 1: Suitcase carry
  • ↳Progression 2 / top: Heavier / longer lap
•Side-lying bent-leg raise
  • ↳Base: Side-lying bent-leg raise
  • ↳Progression 1: + internal rotation
  • ↳Progression 2 / top: Add band
6.Cool-down — Mobility + Pelvic-floor relax
•Child's pose
•90/90 camel
•Chest stretch
•PF relax: 90/90 with feet on wall, long exhales, 8–10 breaths