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6 sections · ~48 min

Week 5

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

🎒 Equipment needed

Barbell Bands

1.Warm-up

min

•Breath + TA

↳360° breath into TA (lying)

•TA with movement

↳heel slides w/ ball squeeze

•Hip mobiliser

↳hip flexor → hamstring rock

•Glute activation

↳glute bridge w/ band

•Anterior/thoracic opener

↳external rotation to T

•Upper back / shoulder

↳band pull-aparts

2.Superset 1 — strength · 6–10 reps

min

•Hinge / PC

↳Base: Barbell RDL
↳Progression 1: Barbell Deadlift elevated
↳Progression 2/top: Barbell Deadlift

•Upper push

↳Base: Half-kneeling banded fly
↳Progression 2/top: + pulse at end range

3.Superset 2 — strength · 6–10 reps

min

•Lower

↳Base: Goblet Squat
↳Progression 1: Barbell Squat

•Upper pull

↳Base: Landmine Row
↳Progression 1: Underhand barbell BOR

4.Superset 3 — deep core + stability

min

•Deep core

↳Base: Small-range curl-down
↳Progression 1: Assisted curl-down
↳Progression 2/top: Unassisted curl-down

•Lower

↳Base: Curtsey lunge (+ int-rot)
↳Progression 1: Curtsey to knee-press
↳Progression 2/top: Weighted curtsey

5.Finisher — light impact introduced

min

•Rotation

↳Base: Standing woodchop low→high
↳Progression 1: + band tension
↳Progression 2/top: Heavier band

•Impact

↳Base: High knee march
↳Progression 1: High knees
↳Progression 2/top: Light skips

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

min

•90/90 stretch

•Wall chest stretch

•Happy baby

•PF relax

↳constructive rest position, 8–10 breaths, soften on the inhale