Week 6

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

🎒 Equipment needed

Box Bands

1.Warm-up

min

•TA breathwork

•Ball squeeze with knee lift or pelvic tilt

•Down dog toe taps (off box if needed)

•Hip hikes

•Clock taps — increasing in size

•Banded lat pulldown

2.Circuit — 4 rounds

min

•Single-leg deadlift to row (B-stance / RDL)

•Seated alternating press

•Standing overhead march

•Reverse Nordic / kneeling squats to pull-apart

•Bear crawl pass-throughs with ball squeeze

•Abductor banded reverse lunge with step-over

•Side plank ± hip lift w/ internal-rotation clam

•Assisted deep squats with relax at bottom

3.Stretch & Breathwork

min

•Elevated hip shift

•Adductor rock

•Bow & arrow

•Relax and breathe

•Slow diaphragmatic breathing — let the belly and pelvic floor release on each inhale