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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

Split Squat w/ Forward Lean (Kettlebell) (version 1)
Split Squat w/ Forward Lean (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps

Seated Crab Shoulder Slide (Blanket)

B1. 2-3 sets of 6-8 reps/side

Windmill (Kettlebell)

B2. 2-3 sets of 8-10 reps/side

Bent-over Single-Arm Row (Kettlebell)

C1. 2-3 sets of 8-10 reps/side

Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1)
Supine Alternating Leg Lower (substitution)

C2. 2-3 sets of 8-10 reps

Pullover w/ Extension (Kettlebell & Bench) (version 1)
Supine Pullover (Kettlebell) (substitution)

D1. 2-3 sets of 6-8 reps

Jefferson Curl (Kettlebell)¹ (version 1a)
Romanian Deadlift (Kettlebell)¹ (version 1b)
Jefferson Curl (Barbell)¹ (version 2a)
Romanian Deadlift (Barbell)¹ (version 2b)

¹Your choice of Jefferson Curl or Romanian Deadlift

D2. 2-3 sets of 6-8 reps

Forward Fold to Plank Slide (Blanket)

day 2

A1. 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) (version 4)
Sphinx Slide (Blanket) (substitution)

¹Take a wide grip (hands wider than shoulder width)

A2. 2-3 sets of 8-10 reps

Toe Touch Squat w/ Reach

B1. 2-3 sets of 6-8 reps/side

Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps

Down Dog Push-Up

C1. 2-3 sets of 6-8 reps/side

Straddle Seat Alternating Overhead Side Bend

C2. 2-3 sets

Seated Adductor Squeeze² (version 1)
Frog Adductor Slide (Blanket)³ (version 2)

²3 x :10 hold w/ :10 rest in between
³8-10 reps

D1. 2-3 sets of 6-8 reps/side

Half Split Slide (Blanket)

D2. 2-3 sets of 6-8 reps/side

Supine Windshield Wiper

Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk