2 Days a Week // Jan. 2023: Pigeon Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps/side

Pigeon Chair Squat

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

Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Row (Barbell) (version 2)

B1. 2-3 sets of 8-10 reps

Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift (Barbell) (version 2)

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

Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
Floor Press (Barbell) (substitution)

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

Plank Pull-Through (Kettlebell)

C2. 2-3 sets of 8-10 reps

Frog Adductor Slide (Blanket)

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

Staff Pose Alternating Leg Lift (version 1)
Staff Pose to Tree Leg (version 2)

D2. 2-3 sets of 8-10 reps/side
Supported Pigeon Hinge (version 1)
Pigeon Hinge (version 2)
Pigeon Slide (Blanket) (version 3)

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day 2

A1. 2-3 sets of 8-10 reps

Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)

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

Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 1)
Warrior 1 Overhead Press (Barbell) (version 2)

B1. 2-3 sets of 8-10 reps/side

Lateral Squat & Lateral Lunge (Kettlebell) (version 1a)
Sliding Lateral Lunge (Kettlebell & Blanket) (version 1b)
Lateral Squat & Lateral Lunge (Barbell) (version 2a)
Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (version 2b)

B2. 2-3 sets of 8-10 reps

Forearm Pec Slides (Blanket)

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

Dead Bug (version 1)
Dead Bug w/ Squeeze (version 2)

C2. 2-3 sets of 10-12 reps

Bent-over Bicep Curl (Kettlebell)

D1. 2-3 sets of 10-12 reps/side

Straight-Leg Fire Hydrant

D2. 2-3 sets of 10-12 reps/side

Forearm Donkey Kick

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Optional Cool-Down (Choose One):

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