2 Days a Week // July 2022: Tree Pose Specialization Phase
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)
A2. 2-3 sets of 6-8 reps/side
B1. 2-3 sets of 6-8 reps/side
Eccentric Skater Squat (version 1)
Skater Squat (version 2)
B2. 2-3 sets of 8-10 reps/side
Kneeling Victory Press (Band) (version 1)
Standing Victory Press (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)
C2. 2-3 sets of 8-10 reps/side
Warrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (version 1)
Warrior 3 Single-Arm Row (Kettlebell) (version 2)
Warrior 3 Row (Foot on Wall) (Barbell) (version 3)
Warrior 3 Row (Barbell) (version 4)
D1. 2-3 sets of 8-12 reps/side
Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)
D2. 2-3 sets
Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
¹3 x :10 hold w/ :10 rest in between
²8-10 reps
day 2
A1. 2-3 sets of 10-12 reps/side
A2. 2-3 sets of 10-12 reps
B1. 2-3 sets of 8-10 reps/side
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)
Single-Leg Romanian Deadlift (Kettlebell) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
Floor Press (Barbell) (substitution)
C1. 2-3 sets of 8-10 reps/side
Side-to-Side Goblet Lateral Squat (Kettlebell) (version 1)
Side-to-Side Lateral Squat (Barbell) (version 2)
C2. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
D1. 2-3 sets of :20-:30
Goblet Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)
D2. 2-3 sets of 10-12 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
