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6 sections · ~43 min

Week 4

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

🎒 Equipment needed
Dumbbells (DB) Box Bands
1.Warm-up
•Seated breathwork — PF & TA
•Seated heel slides
•B-stance glute bridge
•Banded pass-overs
•Banded pull-aparts
2.Strength Superset 1
•B-stance Romanian deadlift w/ internal rotation
  • ↳Base: 8 × 2
•DB chest press — on box, in or out of glute bridge
3.Strength Superset 2
•Uneven front box squat
•Gorilla row off box
4.Strength Superset 3
•Pallof press in lunge
  • ↳Base: 10 × 2
  • ↳Progression: Pallof press progression in lunge
•Bird dog row off box
5.Strength Finisher
•Copenhagen plank
  • ↳Base: 20–30 sec/side
6.Stretch & Breathwork
•Back expansion
•90/90 camels
•Slow diaphragmatic breathing
  • ↳Base: Let the belly and pelvic floor release on each inhale