← Back
6 sections · ~47 min

Week 1

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

🎒 Equipment needed
Dumbbells (DB) Barbell Bands
1.Intro / Assessment
•Lying pelvic floor & TA talk-through; DR check
•Side-lying ball squeeze with hip shift while testing
2.Warm-up
•4-point kneeling breathwork — PF & TA
•Bird dog to press
•Monster walk
•Underhand band pull-aparts
3.Superset A
•DB / Barbell Romanian deadlift
  • ↳Base: 8 reps
•Alternating standing bicep curl to press
  • ↳Base: 8 reps/side
4.Superset B
•Lunge with internal-rotation to row
  • ↳Base: 10 × 2, focus: posterior sling
  • ↳Progression 1: Add DB
  • ↳Progression 2/top: PGP option — Squat to row
•Rotational chest press in half-kneeling
  • ↳Base: focus: anterior sling
5.Triset
•Straight-arm lat pulldown
  • ↳Base: 12 reps
•Wall sit with band pulses
  • ↳Base: 12 × 2, focus: external rotation
•Adductor kneeling side crunch
  • ↳Base: 12 × 2
  • ↳Progression 2/top: PGP option — Kneeling squat to side bend w/ slight adductor stretch to one side
6.Stretch & Breathwork
•Hip-shift back expansion
•Hip flexors
•Slow diaphragmatic breathing
  • ↳Base: Let the belly and pelvic floor release on each inhale