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6 sections · ~47 min

Week 6

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
•Breath + TA
  • ↳TA breathing in 4-point kneel
•TA with movement
  • ↳Bird dog row
•Hip mobiliser
  • ↳90/90 hip switches
•Glute activation
  • ↳Banded clamshell
•Anterior/thoracic opener
  • ↳Thread the needle
•Upper back / shoulder
  • ↳Prone W-to-Y
2.Superset 1 — strength · 6–10 reps
•Split squat
  • ↳Base: Split squat
  • ↳Progression 1: Bulgarian split squat (box)
  • ↳Progression 2/top: Weighted Bulgarian
•DB lat pullover
  • ↳Base: DB lat pullover
  • ↳Progression 1: Feet lifted
  • ↳Progression 2/top: Pullover w/ leg lower
3.Superset 2 — strength · 6–10 reps
•Suitcase RDL
  • ↳Base: Suitcase RDL
  • ↳Progression 1: B-stance suitcase RDL
  • ↳Progression 2/top: DB clean
•Incline DB Chest press
  • ↳Base: Incline DB Chest press
  • ↳Progression 1: Arms up
  • ↳Progression 2/top: Double
4.Superset 3 — deep core + stability
•Deadbug
  • ↳Base: Deadbug — toe taps ± head lift
  • ↳Progression 1: Deadbug w/ head lift
  • ↳Progression 2/top: Weighted deadbug
•Step Ups
  • ↳Base: Step Ups
  • ↳Progression 1: Weighted
  • ↳Progression 2/top: Explosive
5.Finisher — light power + stability
•DB push press
  • ↳Base: DB push press
  • ↳Progression 1: DB thruster
  • ↳Progression 2/top: Heavier thruster
•Half-kneeling woodchop high→low
  • ↳Base: Half-kneeling woodchop high→low
  • ↳Progression 1: + band tension
  • ↳Progression 2/top: Heavier band
•KB deadlift
  • ↳Base: KB deadlift (controlled)
  • ↳Progression 1: KB swing
  • ↳Progression 2/top: Single-arm KB swing
6.Cool-down — Mobility + Pelvic-floor relax
•Adductor stretch
•Pigeon
•Lat stretch
•PF relax
  • ↳Side-lying breath, ribs and pelvic floor expanding together, 8–10 breaths