2 Days a Week // Feb 2023: Split Squat 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 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
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
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
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
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
C2. 2-3 sets of 8-10 reps/side
C3. 2-3 sets of 8-10 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
