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6 sections · ~47 min

Week 7

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

🎒 Equipment needed
Dumbbells (DB) Kettlebells (KB) Bands
1.Warm-up
•Breath + TA
  • ↳360° breath into TA (lying)
•TA with movement
  • ↳Scorpion to glute bridge
•Hip mobiliser
  • ↳Down dog toe touches
•Glute activation
  • ↳Single-leg deadlift to row
•Anterior/thoracic opener
  • ↳Band around-the-worlds
•Upper back / shoulder
  • ↳Band pull-aparts
2.Superset 1 — Strength
•KB goblet squat
  • ↳Base (6wk pp): KB goblet squat
  • ↳Progression 1: KB front squat
  • ↳Progression 2/top: Tempo / heavier
•Gorilla Row
  • ↳Base (6wk pp): Gorilla Row
3.Superset 2 — Strength
•KB conventional deadlift
  • ↳Base (6wk pp): KB conventional deadlift
  • ↳Progression 1: Crossbody deadlift
  • ↳Progression 2/top: Single-leg KB deadlift
•KB floor press
  • ↳Base (6wk pp): KB floor press
  • ↳Progression 1: In glute bridge
  • ↳Progression 2/top: Bottoms-up floor press
4.Superset 3 — Deep Core + Stability
•Hollow hold
  • ↳Base (6wk pp): Hollow hold (tuck)
  • ↳Progression 1: Single-leg hollow
  • ↳Progression 2/top: Full hollow hold
•Adductor kneeling squat
  • ↳Base (6wk pp): Adductor kneeling squat
  • ↳Progression 1: + reach / deeper
  • ↳Progression 2/top: Weighted (hold KB)
5.Finisher — Impact + Stability
•DB pass-through
  • ↳Base (6wk pp): DB pass-through (4-pt kneel)
  • ↳Progression 1: In kneeling plank
  • ↳Progression 2/top: In bear crawl
•KB swing
  • ↳Base (6wk pp): KB swing (light), controlled swing, own pace. Optional.
  • ↳Progression 1: KB swing
  • ↳Progression 2/top: Single-arm KB swing
6.Cool-down — Mobility + Pelvic-Floor Relax
•Seated figure-4
•Hamstring stretch
•Chest stretch
•PF relax
  • ↳Child's pose, long exhales, 8–10 breaths