2 Days a Week // June 2023: Row 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 6-8 reps
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)
C1. 2-3 sets of 8-10 reps/side
C2. 2-3 sets of 10-12 reps
Bent-over Shrug (Kettlebell) (version 1)
Bent-over Shrug (Barbell) (version 2)
D1. 2-3 sets of :20-:30
D2. 2-3 sets of 6-8 reps
day 2
A1. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1)
Reverse Lunge (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps(/side)
Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1)
Resisted Bench Press (Barbell & Band) (version 2)
B2. 2-3 sets of 6-8 reps/side
Kickstand Romanian Deadlift (Kettlebell) (version 1)
Kickstand Romanian Deadlift (Barbell) (version 2)
C1. 2-3 sets of 10-12 res
Towel Bicep Curl (Kettlebell & Towel) (version 1)
Standing Bicep Curl (Kettlebell) (substitution)
C2. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)
D2. 2-3 sets of :20-:30
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
