3 Days a Week // April 2022: Squat 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

Goblet Sumo Squat (Kettlebell) (version 1)
Sumo Squat (Barbell) (version 2)

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

Locust Pull-Down (Band)

B1. 2-3 sets of 8-10 reps

Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)

B2. 2-3 sets of 8-10 reps

Bear Tricep Extension

C1. 2-3 sets of 8-10 reps

Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)

C2. 2-3 sets of 8-10 reps

Kneeling Hip Thrust (Band)

D1. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

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

Goblet Carry & March in Place (Kettlebell)

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day 2

A1. 2-3 sets 4-6 reps/side

Single-Arm Front Squat (Kettlebell)

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)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)* (version 1)

*Perform as tricep push-ups (elbows in)

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

Warrior 1 Single-Arm Row (Kettlebell)

B2. 2-3 sets of 10-12 reps

Glute Bridge (Band) (version 1)
Glute Bridge (Kettlebell) (version 2)
Glute Bridge (Barbell) (version 3)

C1. 2-3 sets of :20-:30

Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)

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

Standing Reverse Wood Chop (Kettlebell)

D1. 2-3 sets of 8-10 reps

Standing Calf Raise (Kettlebell) (version 1)
Deficit Calf Raise (version 2)
Standing Calf Raise (Barbell) (version 3)

D2. 2-3 sets of 10-12 reps

Tibialis Anterior Raise

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day 3

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

Single-Arm Sotts Press (Kettlebell)

A2. 2-3 sets of 8-10 reps

Scapular Pull-Up (Pull-Up Bar) (version 1)
Scapular Sphinx Slide (Blanket) (substitution)

B1. 2-3 sets of 4-6 reps/side

Suitcase Deadlift (Kettlebell)

B2. 2-3 sets of 3-5 reps/letter

Bent-over Y/T/W/L

C1. 2-3 sets of 8-10 reps

Plank to Bear Slide (Blanket)

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

Russian Twist

D1. 2-3 sets of :20-:30

Chair Walk (Forward & Backward)

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

Crab Walk (Forward & Backward)

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Optional Cool-Down (Choose One):

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