3 Days a Week // Apr. 2023: Overhead Press 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 8-10 reps/side

Step-Up (Kettlebell & Bench) (version 1)
Step-Up (Barbell & Bench) (version 2)

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

Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Waiter's Press (Kettlebell) (version 2)
Standing Overhead Press (Barbell) (version 3)

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

Windmill (Kettlebell) (version 1)
Bottom-Loaded Windmill (Kettlebell) (version 2)
Top- and Bottom-Loaded Windmill (Kettlebell) (version 1)

B2. 2-3 sets of 10-12 reps/side

Single-Arm Shrug (Band)

C1. 2-3 sets of 8-10 reps

Front Raise w/ Pull Apart (Band) (version 1)
Front Raise (Kettlebell or Band) (substitution)

C2. 2-3 sets of :20-:30

Loaded Plank (Band/Plate)

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

Standing Diagonal Pull-Apart (Band)

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

Goblet Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)

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day 2

A1. 2-3 sets

Single-Arm Squat-Press (Kettlebell)¹ (version 1)
Squat-Press (Barbell)² (version 2)

¹6-8 reps/side
²8-10 reps

A2. 2-3 sets of 4-6 reps/side

Dead Bug Pullover (Kettlebell)

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

Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (version 2)

B2. 2-3 sets of 6-8

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)³ (version 1)
Band-Assisted Pull-Up (Band)³ (version 2)
Eccentric Pull-Up (Pull-Up Bar)³ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

³Take a wide grip (hands wider than shoulder width)

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

Standing Reverse Wood Chop (Kettlebell) (version 1)
Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 2)

C2. 2-3 sets of 10-12

Standing Overhead Tricep Extension (Kettlebell)

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

Lateral Raise (Band)

D2. 2-3 sets of 10-12

Palms Up External Rotation (Band)

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day 3

A1. 2-3 sets of 8-10 reps

Toe Touch Squat w/ Reach

A2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

B1. 2-3 sets of 8-10 reps

Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 2)

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

Supine Alternating Leg Lower w/ Overhead Wall Press

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

Kneeling Single-Arm Overhead Press (Kettlebell) (version 1)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 2)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 3)
Warrior 1 Overhead Press (Barbell) (version 4)

C2. 2-3 sets of 8-10/side

Bird Dog Pull-Down (Band) (version 1)
Plank Pull-Down (Band) (version 2)

D1. 2-3 sets of 8-10 reps

Straight-Leg Sit-Up

D2. 2-3 sets of 6-8 reps

Bent-over Cuban Press

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Optional Cool-Down (Choose One):

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