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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

Sliding Reverse Lunge (Kettlebell & Blanket) (version 1)
Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (version 2)

A2. 2-3 sets of 8-10 reps/side

Low Lunge Victory Press (Band) (version 1)
Standing Victory Press (Band) (version 2)
Standing Victory Press (Barbell) (version 3)
Standing Single-Leg Victory Press (Barbell) (version 4)

B1. 2-3 sets of 8-10 reps

Pull-Through (Band) (version 1)
Good Morning (Kettlebell) (version 2)
Good Morning (Barbell) (version 3)

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

Forearm Side Plank Row (Band)

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

Single-Arm Crab Reach (Kettlebell)

C2. 2-3 sets of 6-8 reps/side

Lateral Dead Bug

D1. 2-3 sets of 8-10 reps/side

Low Lunge Reverse Wood Chop (Kettlebell)

D2. 2-3 sets of 8-10 reps/side

T-Arm Tricep Extension (Band)

day 2

A1. 2-3 sets

1/4 Turkish Get-Up¹ (version 1)
1/4 Turkish Get-Up (Kettlebell)¹ (version 2)
1/2 Turkish Get-Up² (version 3)

¹6-8 reps/side
²4-6 reps/side

A2. 2-3 sets of 8-10 reps/side

Low Lunge Wide Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Diagonal Pull-Down (Band) (substitution)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2)

B2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)

C1. 2-3 sets of 8-10 reps

Goblet Squat w/ Heartbeats (Kettlebell)

C2. 2-3 sets of 10-12 reps

Seated Single-Leg Calf Raise (Kettlebell)

D1. 2-3 sets of 8-10 reps/side

Glute Bridge Single-Arm Floor Press (Kettlebell)

D2. 2-3 sets of :20-:30/side

Side Hollow Body Hold & Side Hollow Body Rock

Optional Cool-Down (Choose One):

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