Week 6
Day 1
training
Define — Lower Tone
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Goblet Squat
4 sets
8 reps
90s rest
kettlebell
Heaviest of the program. 3-second descent, pause 1s at bottom, drive up. Mind-muscle on every rep.
Romanian Deadlift
4 sets
8 reps
90s rest
weights
Heavier than Phase 2. 4-second descent. This load should feel earned by week 5.
Single Leg Glute Bridge
4 sets
10 each side reps
60s rest
calisthenics
Heavy dumbbell on the planted-hip side. Squeeze the glute hard at the top.
Cable Pull-Through
3 sets
12 reps
30s rest
weights
Superset with Kettlebell Swing — alternate the two with no rest between.
Kettlebell Swing
3 sets
15 reps
30s rest
kettlebell
Superset with Cable Pull-Through. Hip hinge power, hip drive, snap. Conditioning at the end.
Banded Lateral Walk
3 sets
15 each side reps
45s rest
calisthenics
Heavier band if available. 15 reps each leg — endurance added in Define phase.
Pallof Press
3 sets
10 each side reps
45s rest
weights
Heavy cable. Hold 3 seconds at extension. Real anti-rotation strength.
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