3 Days a Week // Feb. 2023: Split 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/side

Rear Foot Elevated Split Squat (Kettlebell) (version 1)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2)

A2. 2-3 sets of 6-8 reps

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

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

Single-Arm Sotts Press (Kettlebell)

B2. 2-3 sets of 6-8 reps/side

Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)

B3. 2-3 sets of 10-12 reps

Standing Heel-Squeeze Calf Raise

C1. 2-3 sets of 4-6 reps/side

Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)

C2. 2-3 sets of 10-12 reps/side

Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)

C3. 2-3 sets of 8-10 reps/side

Supine Alternating Leg Lower (version 1)
Supine Alternating Leg Lower w/ Core Engagement (Band) (version 2)

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day 2

A1. 2-3 sets of 8-10 reps/side

Split Squat (Kettlebell) (version 1a)
Split Squat w/ Forward Lean (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Split Squat w/ Forward Lean (Barbell) (version 2b)

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

Bird Dog Row (Kettlebell & Bench)

B1. 2-3 sets of 8-10 reps

Romanian Deadlift (Kettlebell) (version 1a)
Conventional Deadlift (Kettlebell) (version 1b)
Romanian Deadlift (Barbell) (version 2a)
Conventional Deadlift (Barbell) (version 2b)

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

Kneeling Single-Arm Chest Press (Band)

B3. 2-3 sets of 8-10 reps/side

Side Bend (Kettlebell)

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

Clamshell Raise (version 1)
Reverse Table Top to Clamshell Raise (version 2)

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

Low Lunge Windmill (Kettlebell)

C3. 2-3 sets of 10-12 reps

Standing Neutral Grip Bicep Curl (Band) (version 1)
Standing Pronated Grip Bicep Curl (Band) (version 2)

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day 3

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

Front-Foot Elevated Split Squat (Kettlebell) (version 1)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps

Down Dog Push-Up

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

Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (sub)

B2. 2-3 sets of :20-:30(/side)

Wall Sit March (version 1)
Single-Leg Wall Sit (version 2)

B3. 2-3 sets of 8-10 reps/side

Standing Reverse Wood Chop (Kettlebell)

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

Shin Box Extension

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

Half Split Slide (Blanket)

C3. 2-3 sets of 8-10 reps/side

Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)

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Optional Cool-Down (Choose One):

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