← Back
4 sections · ~35 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 — Round 1
•Suitcase deadlift
•Half-kneeling chest fly
•Step-up to row w/ internal rotation
  • ↳6 × 2
•Pallof rotation to march
  • ↳10 × 2
  • ↳PGP: Pallof press w/ rotation
•Knee lift + ball squeeze & internal rotation
  • ↳10 × 2
•TRX row and deep squats (TRX assisted)
3.Circuit — Round 2
•Suitcase deadlift
•Half-kneeling chest fly
•Step-up to row w/ internal rotation
  • ↳6 × 2
•Pallof rotation to march
  • ↳10 × 2
  • ↳PGP: Pallof press w/ rotation
•Knee lift + ball squeeze & internal rotation
  • ↳10 × 2
•TRX row and deep squats (TRX assisted)
4.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