3 Days a Week // Aug. 2023: Cossack Squat Specialization Phase
Preview video for August!
Click here to make a copy & view the spreadsheet.
Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (version 1a)
Alternating Lateral Squat w/ Dynamic Hand Switch (Kettlebell) (version 1b)
Lateral Squat & Lateral Lunge (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps(/side)
Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Inverted Row (Barbell) (version 1)
45° Inverted Row (Bed Sheet) (substitution)
B2. 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 3)
C1. 2-3 sets of 6-8 reps¹
1.5-Rep Goblet Squat (Kettlebell) (version 1)
1.5-Rep Front Squat (Barbell) (version 2)
¹1 rep = All the way down, halfway up, all the way down, all the way up
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of 8-10 reps/side
D2. 2-3 sets of 6-8 reps/side
day 2
A1. 2-3 sets of 6-8 reps/side
Eccentric Skater Squat (version 1)
Skater Squat (version 2)
A2. 2-3 sets of 8-10 reps
B1. 2-3 sets of 6-8 reps/side
B2. 2-3 sets of 10-12 reps/side
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 6-8 reps/side
Clamshell Raise (version 1)
Reverse Table Top to Clamshell Raise (version 2)
D1. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell) (version 1)
Straddle Jefferson Curl (Kettlebell) (version 2)
Jefferson Curl (Barbell) (version 3)
D2. 2-3 sets of :20-:30
Chair Walk (Forward & Backward) (version 1)
Duck Walk (Forward & Backward) (version 2)
day 3
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 3-5 reps/letter
B1. 2-3 sets of 8-10 reps/side
Low Lunge Victory Press (Band) (version 1a)
Standing Victory Press (Band) (version 1b)
Standing Victory Press (Barbell) (version 2a)
Standing Single-Leg Victory Press (Barbell) (version 2b)
B2. 2-3 sets of 8-10 reps/side
Side-to-Side Goblet Lateral Squat (Kettlebell) (version 1)
Side-to-Side Lateral Squat (Barbell) (version 2)
C1. 2-3 sets of 10-12 reps
Lying Tricep Extension (Kettlebell) (version 1)
Forearm Plank Tricep Extension (version 2)
C2. 2-3 sets
Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)
¹:20-:30/side
²6-8 reps/side
D1. 2-3 sets of 8-10 reps
Tuck-Up (version 1)
Straddle-Up (version 2)
D2. 2-3 sets of 8-10 reps
Reverse Table Lift (version 1)
Reverse Plank Lift (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk