2 Days a Week // March 2022: Forearm Balance 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 8-10 reps
Conventional Deadlift (Kettlebell) (version 1)
Conventional Deadlift (Barbell) (version 2)
A2. 2-3 sets 8-10 reps/side
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1)
Reverse Lunge (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of :20-:30
Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of 10-12 reps
day 2
A1. 2-3 sets of 6-8 reps/side
Single-Arm Squat-Press (Kettlebell) (version 1)
Squat-Press (Barbell) (version 2)
A2. 2-3 sets 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
B1. 2-3 sets of 10-12 reps
Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (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 :20-:30(/side)
Single-Arm Overhead Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)
D2. 2-3 sets of :20-:30
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
