2 Days a Week // Apr. 2023: Overhead Press 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/side
Kneeling Single-Arm Overhead Press (Kettlebell) (version 1)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 2)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 3)
Warrior 1 Overhead Press (Barbell) (version 4)
A2. 2-3 sets of 8-10 reps/side
Step-Up (Kettlebell & Bench) (version 1)
Step-Up (Barbell & Bench) (version 2)
B2. 2-3 sets of 8-10/side
Bird Dog Pull-Down (Band) (version 1)
Plank Pull-Down (Band) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (version 2)
C1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell) (version 1)
Bottom-Loaded Windmill (Kettlebell) (version 2)
Top- and Bottom-Loaded Windmill (Kettlebell) (version 1)
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of 8-10/side
D2. 2-3 sets of 6-8 reps
day 2
A1. 2-3 sets of 8-10 reps(/side)
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Waiter's Press (Kettlebell) (version 2)
Standing Overhead Press (Barbell) (version 3)
A2. 2-3 sets of 8-10 reps
Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 2)
B1. 2-3 sets of 6-8
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)
B2. 2-3 sets of 8-10/side
Standing Reverse Wood Chop (Kettlebell) (version 1)
Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 2)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 10-12
D1. 2-3 sets of 4-6 reps/side
D2. 2-3 sets of :20-:30
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
