2 Days a Week // Oct. 2022: Deadlift Specialization Phase (#2)
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 4-6 reps/side
Hockey Deadlift (Kettlebell) (version 1)
Jefferson Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)
B1. 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)
B2. 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) (substitution)
C1. 2-3 sets of 3-5 reps per letter
C2. 2-3 sets of 8-10 reps
Plank to Bear Slide (Blanket) (version 1)
Forward Fold to Plank Slide (Blanket) (version 2)
D1. 2-3 sets of 8-10 reps/side
Pigeon Slide (Blanket) (version 1)
Pigeon Hinge (substitution)
D2. 2-3 sets of 6-8 reps/side
day 2
A1. 2-3 sets of 6-8 reps/side
Kickstand Romanian Deadlift (Kettlebell) (version 1)
Kickstand Romanian Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
B1. 2-3 sets of 8-10 reps
Goblet Sumo Squat (Kettlebell) (version 1)
Sumo Squat (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Single-Arm Row (Kettlebell) (version 2)
Bent-over Row (Barbell) (version 3)
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 8-10 reps
Reverse Table Lift (version 1)
Reverse Plank Lift (version 2)
D1. 2-3 sets of 8-10 reps
Tuck-Up (version 1)
Straddle-Up (version 2)
D2. 2-3 sets
Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)
¹:20-:30/side
²6-8 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
