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3 sections · ~31 min

Week 3

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

🎒 Equipment needed
Bands
1.Warm-up
•Hip circles
•Kneeling breathwork — TA & PF
•Bow & arrow
•Clamshells
•Banded deadlift to row
2.Circuit — 2 rounds
•Suitcase deadlift
•Half-kneeling chest fly
•Step-up to row w/ internal rotation
  • ↳6 × 2
•Pallof rotation to march
  • ↳Base: 10 × 2
  • ↳Progression 1: Pallof press w/ rotation
•Knee lift + ball squeeze & internal rotation
  • ↳10 × 2
•TRX row and deep squats (TRX assisted)
3.Stretch & Breathwork
•90/90 mermaid / camel sweeps
•Adductor rocks (child's pose)
•Slow diaphragmatic breathing
  • ↳Let the belly and pelvic floor release on each inhale