3 Days a Week // July 2023: Standing Big Toe Pose Specialization Phase

Preview video for July!

 

 

Warm-Up Flow A

Warm-Up Flow B


day 1

A1. 2-3 sets of 8-10 reps

Goblet Squat (Kettlebell) (version 1)
Back Squat (Barbell) (version 2)

 

C1. 2-3 sets of 8-10 reps/side

Boat Pose Single-Arm Incline Press (Kettlebell)

C2. 2-3 sets of :20-:30/side

Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)

 

D1. 2-3 sets of 8-10 reps

Tuck-Up (version 1)
V-Up (version 2)

D2. 2-3 sets of 10-12 reps

Tibialis Anterior Raise


 

B2. 2-3 sets of 6-8 reps/side

Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)

 

C1. 2-3 sets of 8-10 reps/side

Bird Dog (version 1)
Resisted Bird Dog (Band) (version 2)

 

D2. 2-3 sets

Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)

¹One set = 3 x :10 hold w/ :10 rest in between
²8-10 reps


day 3

A1. 2-3 sets of 8-10 reps

Goblet Sumo Squat (Kettlebell) (version 1)
Sumo Squat (Barbell) (version 2)

 

B1. 2-3 sets of 4-6 reps/side

Hockey Deadlift (Kettlebell) (version 1)
Jefferson Deadlift (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps/side

Low Lunge Leg Lift w/ Wall Press (version 1)
Low Lunge Leg Lift w/ Block Press (version 2)

 

C1. 2-3 sets of 8-10 reps/side

Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (version 2)

C2. 2-3 sets of 3-5 reps/side/leg

Kickstand Halo & Single-Leg Halo (Kettlebell)

 

D1. 2-3 sets of 6-8 reps/side

Standing Diagonal Pull-Apart (Band)

D2. 2-3 sets of 10-12 reps/side

Single-Leg Calf Raise


Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk

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3 Days a Week // Aug. 2023: Cossack Squat Specialization Phase

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3 Days a Week // June 2023: Row Specialization Phase