3 Days a Week // Aug. 2023: Cossack Squat Specialization Phase

Preview video for August!

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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

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

90/90 Hip Internal Rotation Lift

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

Bird Dog Pull-Through (Kettlebell)

D2. 2-3 sets of 6-8 reps/side

Straddle Seat Alternating Overhead Side Bend

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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

Hollow Body Pullover (Kettlebell)

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

Single-Arm Sotts Press (Kettlebell)

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

Seated Single-Leg Calf Raise (Kettlebell)

C1. 2-3 sets of 8-10 reps

Lateral-Kneeling Squat

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)

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day 3

A1. 2-3 sets of 8-10 reps

Straddle Lift (Kettlebell)

A2. 2-3 sets of 3-5 reps/letter

Bent-over Y/T/W/L

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)

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Optional Cool-Down (Choose One):

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