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6 sections · ~48 min

Week 8

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

🎒 Equipment needed
Dumbbells (DB) Barbell Box Bands
1.Warm-up
•TA breathing in kneeling
•4-point knee lifts
•Lunge with a twist
•Monster walk
•Thoracic opener against wall
•Wall angels
2.Superset 1 — strength · 6–10 reps
•Hinge / PC
  • ↳Base: Barbell hip thrust
  • ↳Progression 1: Feet-raised hip thrust
  • ↳Progression 2/top: Single-leg hip thrust
•Upper pull
  • ↳Base: Banded lat pulldown
  • ↳Progression 1: TRX row
  • ↳Progression 2/top: Feet-assisted TRX pull-up
3.Superset 2 — strength · 6–10 reps
•Hinge / PC
  • ↳Base: Elevated sumo deadlift
  • ↳Progression 1: Barbell sumo deadlift
  • ↳Progression 2/top: Deficit sumo
•OH Press
  • ↳Base: Half-kneeling DB press
  • ↳Progression 1: DB seesaw press
  • ↳Progression 2/top: Standing DB press
4.Superset 3 — deep core + stability
•Deep core
  • ↳Base: Small-range curl-up
  • ↳Progression 1: Assisted sit-up
  • ↳Progression 2/top: Unassisted sit-up
•Lower
  • ↳Base: Split squat (+ int-rot)
  • ↳Progression 1: Tempo split squat
  • ↳Progression 2/top: Bulgarian split squat (box)
5.Triset finisher — impact + stability
•Upper push
  • ↳Base: Kneeling push-up to shoulder tap
  • ↳Progression 1: to box
  • ↳Progression 2/top: toes
•Carry
  • ↳Base: Front-rack carry
  • ↳Progression 1: Suitcase carry
  • ↳Progression 2/top: Heavier / longer lap
•Impact
  • ↳Base: Squat to calf raise
  • ↳Progression 1: Squat jump
  • ↳Progression 2/top: Box jump
6.Cool-down — Mobility + Pelvic-floor relax
•Seated figure-4
•Hamstring stretch
•Chest stretch
•PF relax: constructive rest, hands on lower belly, 10 slow breaths to finish