3 Days a Week // Jan. 2023: Pigeon Specialization Phase
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 6-8 reps/side
Single-Leg Romanian Deadlift (version 1)
Warrior 3 Hop (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as tricep push-up (elbows in)
B1. 2-3 sets of 8-10 reps/side
Goblet Curtsy Lunge (Kettlebell) (version 1)
Back-Loaded Curtsy Lunge (Barbell) (version 2)
B2. 2-3 sets of 10-12 reps
Prone Y Raise (Bench) (version 1)
Prone Y Raise (sub)
C1. 2-3 sets
Single-Arm Front Squat (Kettlebell)² (version 1)
Front Squat (Barbell)³ (version 2)
²4-6 reps/side
³8-10 reps
C2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)
D1. 2-3 sets of 8-10 reps/side
Supported Pigeon Hinge (version 1)
Pigeon Hinge (version 2)
Pigeon Slide (Blanket) (version 3)
D2. 2-3 sets of 6-8 reps/side
Dead Bug (version 1)
Dead Bug w/ Squeeze (version 2)
day 2
A1. 2-3 sets of 6-8 reps/side
A2. 2-3 sets of 8-10 reps(/side)
Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Row (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 1)
Warrior 1 Overhead Press (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps
Glute Bridge (Band) (version 1)
Glute Bridge (Kettlebell) (version 2)
Glute Bridge (Barbell) (version 3)
C2. 2-3 sets of 8-10 reps/side
Staff Pose Alternating Leg Lift (version 1)
Staff Pose to Tree Leg (version 1)
D1. 2-3 sets of 8-10 reps
D2. 2-3 sets of 8-10 reps
day 3
A1. 2-3 sets of 8-10 reps
Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10(/side)
Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
Floor Press (Barbell) (sub)
B1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (version 1a)
Sliding Lateral Lunge (Kettlebell & Blanket) (version 1b)
Lateral Squat & Lateral Lunge (Barbell) (version 2a)
Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (version 2b)
B2. 2-3 sets of 10-12 reps/side
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 8-10 reps/side
D1. 2-3 sets of 10-12 reps/side
D2. 2-3 sets of 10-12 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk