2 Days a Week // Feb 2023: Split Squat Specialization Phase Jan 31 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 8-10 reps/sideRear Foot Elevated Split Squat (Kettlebell) (version 1)Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) B1. 2-3 sets of 8-10 repsRomanian Deadlift (Kettlebell) (version 1a)Conventional Deadlift (Kettlebell) (version 1b)Romanian Deadlift (Barbell) (version 2a)Conventional Deadlift (Barbell) (version 2b) B2. 2-3 sets of 8-10 repsDown Dog Push-Up B3. 2-3 sets of 8-10 reps/sideSupine Alternating Leg Lower (version 1)Supine Alternating Leg Lower w/ Core Engagement (Band) (version 2) C1. 2-3 sets of 6-8 reps/sideShin Box Extension C2. 2-3 sets of 6-8 reps/sideClamshell Raise (version 1)Reverse Table Top to Clamshell Raise (version 2) C3. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (version 2) day 2 A1. 2-3 sets of 6-8 reps/sideFront-Foot Elevated Split Squat (Kettlebell) (version 1)Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideKneeling Single-Arm Chest Press (Band) B1. 2-3 sets of 6-8 repsLeg-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) (sub) B2. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B3. 2-3 sets of 4-6 reps/sideKneeling Halo (Kettlebell) (version 1)Low Lunge Halo (Kettlebell) (version 2) C1. 2-3 sets of 10-12 repsStanding Heel-Squeeze Calf Raise C2. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) C3. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) 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 // Feb 2023: Split Squat Specialization Phase Jan 31 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 8-10 reps/sideRear Foot Elevated Split Squat (Kettlebell) (version 1)Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) B1. 2-3 sets of 8-10 repsRomanian Deadlift (Kettlebell) (version 1a)Conventional Deadlift (Kettlebell) (version 1b)Romanian Deadlift (Barbell) (version 2a)Conventional Deadlift (Barbell) (version 2b) B2. 2-3 sets of 8-10 repsDown Dog Push-Up B3. 2-3 sets of 8-10 reps/sideSupine Alternating Leg Lower (version 1)Supine Alternating Leg Lower w/ Core Engagement (Band) (version 2) C1. 2-3 sets of 6-8 reps/sideShin Box Extension C2. 2-3 sets of 6-8 reps/sideClamshell Raise (version 1)Reverse Table Top to Clamshell Raise (version 2) C3. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (version 2) day 2 A1. 2-3 sets of 6-8 reps/sideFront-Foot Elevated Split Squat (Kettlebell) (version 1)Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideKneeling Single-Arm Chest Press (Band) B1. 2-3 sets of 6-8 repsLeg-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) (sub) B2. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B3. 2-3 sets of 4-6 reps/sideKneeling Halo (Kettlebell) (version 1)Low Lunge Halo (Kettlebell) (version 2) C1. 2-3 sets of 10-12 repsStanding Heel-Squeeze Calf Raise C2. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) C3. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) 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 // Feb 2023: Split Squat 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 8-10 reps/side
Rear Foot Elevated Split Squat (Kettlebell) (version 1)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Bird Dog Row (Kettlebell & Bench)
B1. 2-3 sets of 8-10 reps
Romanian Deadlift (Kettlebell) (version 1a)
Conventional Deadlift (Kettlebell) (version 1b)
Romanian Deadlift (Barbell) (version 2a)
Conventional Deadlift (Barbell) (version 2b)
B2. 2-3 sets of 8-10 reps
Down Dog Push-Up
B3. 2-3 sets of 8-10 reps/side
Supine Alternating Leg Lower (version 1)
Supine Alternating Leg Lower w/ Core Engagement (Band) (version 2)
C1. 2-3 sets of 6-8 reps/side
Shin Box Extension
C2. 2-3 sets of 6-8 reps/side
Clamshell Raise (version 1)
Reverse Table Top to Clamshell Raise (version 2)
C3. 2-3 sets of 8-10 reps/side
Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)
day 2
A1. 2-3 sets of 6-8 reps/side
Front-Foot Elevated Split Squat (Kettlebell) (version 1)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Kneeling Single-Arm Chest Press (Band)
B1. 2-3 sets of 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) (sub)
B2. 2-3 sets of 6-8 reps/side
Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)
B3. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)
C1. 2-3 sets of 10-12 reps
Standing Heel-Squeeze Calf Raise
C2. 2-3 sets of 8-10 reps/side
Low Lunge Windmill (Kettlebell)
C3. 2-3 sets of 8-10 reps/side
Side Bend (Kettlebell)
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.
2 Days a Week // Mar. 2023: Camel Pose Specialization Phase
2 Days a Week // Jan. 2023: Pigeon Specialization Phase