3 Days a Week // May 2022: Forward Fold Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 8-10 reps/side

Split Squat w/ Forward Lean (Kettlebell) (version 1)
Split Squat w/ Forward Lean (Barbell) (version 2)

A2. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

¹Take a wide grip (hands wider than shoulder width)

B1. 2-3 sets of 10-12 reps

Feet-Elevated Glute Bridge (Bench)

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

Boat Pose Single-Arm Incline Press (Kettlebell)

C1. 2-3 sets of 10-12 reps

Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)
Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (version 2)

C2. 2-3 sets of 6-8 reps/side

Supine Windshield Wiper

D1. 2-3 sets of 6-8 reps

Jefferson Curl (Kettlebell)² (version 1a)
Romanian Deadlift (Kettlebell)² (version 1b)
Jefferson Curl (Barbell)² (version 2a)
Romanian Deadlift (Barbell)² (version 2b)

²Your choice of Jefferson Curl or Romanian Deadlift

D2. 2-3 sets

Seated Adductor Squeeze³ (version 1)
Frog Adductor Slide (Blanket)⁴ (version 2)

³3 x :10 hold w/ :10 rest in between
⁴8-10 reps

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day 2

A1. 2-3 sets of 8-10 reps/side

Forward Lunge (Kettlebell) (version 1)
Goblet Walking Lunge (Kettlebell) (version 2)
Back-Loaded Forward Lunge (Barbell) (version 3)

A2. 2-3 sets of 8-10 reps

Pullover w/ Extension (Kettlebell & Bench) (version 1)
Supine Pullover (Kettlebell) (substitution)

B1. 2-3 sets of 6-8 reps/side

Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps

Down Dog Push-Up

C1. 2-3 sets of 6-8 reps/side

Half Split Slide (Blanket)

C2. 2-3 sets of 8-10 reps/side

Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1)
Supine Alternating Leg Lower (substitution)

D1. 2-3 sets of 6-8 reps

Forward Fold to Plank Slide (Blanket)

D2. 2-3 sets of 6-8 reps/side

Straddle Seat Alternating Overhead Side Bend

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day 3

A1. 2-3 sets of 6-8 reps/side

Windmill (Kettlebell)

A2. 2-3 sets of 8-10 reps

Toe Touch Squat w/ Reach

B1. 2-3 sets of 8-10 reps/side

Bent-over Single-Arm Row (Kettlebell)

B2. 2-3 sets of 4-6 reps/side

Staff Pose Halo (Kettlebell)

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

Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)

C2. 2-3 sets of 10-12 reps/side

Staff Pose Alternating Leg Lift

D1. 2-3 sets of 8-10 reps

Seated Crab Shoulder Slide (Blanket)

D2. 2-3 sets of 10-12 reps

Prone A Raise

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Optional Cool-Down (Choose One):

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