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5 sections · ~43 min

Week 2

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

🎒 Equipment needed
Box Bands
1.Warm-up
•Seated breathwork — PF & TA
  • ↳Base: optional ball squeeze
•Bodyweight hip thrusts w/ pull-apart
•Push-up to lat stretch
•Standing march with press
2.Off boxes
•Hip thrusts w/ band & DBs
  • ↳Base: 12 reps
•Single-arm row
  • ↳Base: 12 × 2
•Knee lifts / pelvic tilts
  • ↳Base: 12 reps
3.Superset — Farmer's hold + Step-back lunge
•Farmer's hold + single-arm press
  • ↳Base: 10 × 2
•Step-back lunge (band for adductors) ± internal rotation
  • ↳Base: 10 × 2
  • ↳Progression 1/PGP: Squat w/ band for adductors + ball squeeze
4.Superset — Side plank + Single-leg deadlift
•Side plank with rotation
  • ↳Base: 10 × 2
•Single-leg deadlift to single-arm lat pulldown
  • ↳Base: 10 × 2
  • ↳Progression 1/PGP: B-stance DL to row
5.Stretch & Breathwork
•Deep squat — assisted w/ TRX
•Glutes — figure-4
•Slow diaphragmatic breathing
  • ↳Base: let the belly and pelvic floor release on each inhale