2 Days a Week // Dec. 2022: Loaded Carry Specialization Phase Nov 30 Written By Justin Mabee Click here to make a copy & view the spreadsheet.Warm-Up (Choose One) Warm-Up Flow A Warm-Up Flow B day 1 A1. 2-3 sets of :20-:30(/side)Front Rack Carry & March in Place (Kettlebell)¹ (version 1a)Single-Arm Overhead Carry & March in Place (Kettlebell)¹ (version 1b)Front Rack Carry & March in Place (Barbell)¹ (version 2a)Overhead Carry & March in Place (Barbell)¹ (version 2b)¹Your choice of front rack or overhead A2. 2-3 sets of 8-10 repsExplosive Squat to Toes (version 1)Squat Clean (Kettlebell) (version 2) B1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell)¹ (version 1a)Sumo Deadlift (Kettlebell)¹ (version 1b)Conventional Deadlift (Barbell)¹ (version 2a)Sumo Deadlift (Barbell)¹ (version 2b)¹Your choice of conventional or sumo stance B2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Dip (Parallel Bars) (version 2) C1. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension D1. 2-3 sets of 10-12 repsStanding Neutral Grip Bicep Curl (Band) D2. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap (version 1)Bear Alternating Shoulder Tap (version 2) day 2 A1. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) A2. 2-3 sets of 6-8 repsIncline Explosive Push-Up B1. 2-3 sets of 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) B2. 2-3 sets of 6-8 repsLeg-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)¹ (version 4)Sphinx Slide (Blanket)¹ (substitution)¹Take a wide grip (hands wider than shoulder width) C1. 2-3 sets of :20-:30Chair Walk (Forward & Backward) (version 1)Duck Walk (Forward & Backward) (version 2) C2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 1)Standing Single-Arm Overhead Press (Kettlebell) (substitution) D1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench)¹ (version 1a)Feet-Elevated Hamstring Bridge¹ (version 1b)Feet-Elevated Bridge March (Bench) (version 2)¹Your choice of glute or hamstring emphasis D2. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Bear Crawl (Lateral) (version 2) Optional Cool-Down (Choose One): Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk Back to RGT Member Portal Justin Mabee Designer @Squarespace. 12 year web design veteran. 500+ projects completed. Memberships, Courses, Websites, Product Strategy and more. https://justinmabee.com
2 Days a Week // Dec. 2022: Loaded Carry Specialization Phase Nov 30 Written By Justin Mabee Click here to make a copy & view the spreadsheet.Warm-Up (Choose One) Warm-Up Flow A Warm-Up Flow B day 1 A1. 2-3 sets of :20-:30(/side)Front Rack Carry & March in Place (Kettlebell)¹ (version 1a)Single-Arm Overhead Carry & March in Place (Kettlebell)¹ (version 1b)Front Rack Carry & March in Place (Barbell)¹ (version 2a)Overhead Carry & March in Place (Barbell)¹ (version 2b)¹Your choice of front rack or overhead A2. 2-3 sets of 8-10 repsExplosive Squat to Toes (version 1)Squat Clean (Kettlebell) (version 2) B1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell)¹ (version 1a)Sumo Deadlift (Kettlebell)¹ (version 1b)Conventional Deadlift (Barbell)¹ (version 2a)Sumo Deadlift (Barbell)¹ (version 2b)¹Your choice of conventional or sumo stance B2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Dip (Parallel Bars) (version 2) C1. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension D1. 2-3 sets of 10-12 repsStanding Neutral Grip Bicep Curl (Band) D2. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap (version 1)Bear Alternating Shoulder Tap (version 2) day 2 A1. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) A2. 2-3 sets of 6-8 repsIncline Explosive Push-Up B1. 2-3 sets of 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) B2. 2-3 sets of 6-8 repsLeg-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)¹ (version 4)Sphinx Slide (Blanket)¹ (substitution)¹Take a wide grip (hands wider than shoulder width) C1. 2-3 sets of :20-:30Chair Walk (Forward & Backward) (version 1)Duck Walk (Forward & Backward) (version 2) C2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 1)Standing Single-Arm Overhead Press (Kettlebell) (substitution) D1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench)¹ (version 1a)Feet-Elevated Hamstring Bridge¹ (version 1b)Feet-Elevated Bridge March (Bench) (version 2)¹Your choice of glute or hamstring emphasis D2. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Bear Crawl (Lateral) (version 2) Optional Cool-Down (Choose One): Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk Back to RGT Member Portal Justin Mabee Designer @Squarespace. 12 year web design veteran. 500+ projects completed. Memberships, Courses, Websites, Product Strategy and more. https://justinmabee.com
2 Days a Week // Dec. 2022: Loaded Carry Specialization Phase
Click here to make a copy & view the spreadsheet.
Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of :20-:30(/side)
Front Rack Carry & March in Place (Kettlebell)¹ (version 1a)
Single-Arm Overhead Carry & March in Place (Kettlebell)¹ (version 1b)
Front Rack Carry & March in Place (Barbell)¹ (version 2a)
Overhead Carry & March in Place (Barbell)¹ (version 2b)
¹Your choice of front rack or overhead
A2. 2-3 sets of 8-10 reps
Explosive Squat to Toes (version 1)
Squat Clean (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps
Conventional Deadlift (Kettlebell)¹ (version 1a)
Sumo Deadlift (Kettlebell)¹ (version 1b)
Conventional Deadlift (Barbell)¹ (version 2a)
Sumo Deadlift (Barbell)¹ (version 2b)
¹Your choice of conventional or sumo stance
B2. 2-3 sets of 8-10 reps
Dip (Bench) (version 1)
Dip (Parallel Bars) (version 2)
C1. 2-3 sets of 8-10 reps/side
Bird Dog Row (Kettlebell & Bench)
C2. 2-3 sets of 10-12 reps
Prone Thoracic Spine Extension
D1. 2-3 sets of 10-12 reps
Standing Neutral Grip Bicep Curl (Band)
D2. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)
day 2
A1. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell)
A2. 2-3 sets of 6-8 reps
Incline Explosive Push-Up
B1. 2-3 sets of 6-8 reps
Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)
B2. 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)¹ (version 4)
Sphinx Slide (Blanket)¹ (substitution)
¹Take a wide grip (hands wider than shoulder width)
C1. 2-3 sets of :20-:30
Chair Walk (Forward & Backward) (version 1)
Duck Walk (Forward & Backward) (version 2)
C2. 2-3 sets of 8-10 reps/side
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Overhead Press (Kettlebell) (substitution)
D1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench)¹ (version 1a)
Feet-Elevated Hamstring Bridge¹ (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
¹Your choice of glute or hamstring emphasis
D2. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
Designer @Squarespace. 12 year web design veteran. 500+ projects completed. Memberships, Courses, Websites, Product Strategy and more.
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