3 Days a Week // July 2022: Tree Pose 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 :20-:30/side

Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)

A2. 2-3 sets of 6-8 reps/side

Staff Pose to Tree Leg

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

Eccentric Skater Squat (version 1)
Skater Squat (version 2)

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

Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
Floor Press (Barbell) (substitution)

C1. 2-3 sets of 10-12 reps

Standing Bicep Squeeze Curl (Kettlebell)

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

Clamshell Raise

D1. 2-3 sets of 10-12 reps/side

Straight-Leg Fire Hydrant

D2. 2-3 sets of 6-8 reps

Wall Angel

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day 2

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

Bird Dog (version 1)
Resisted Bird Dog (Band) (version 2)

A2. 2-3 sets of :20-:30

Goblet Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)

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

Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)
Single-Leg Romanian Deadlift (Kettlebell) (version 2)

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

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

C1. 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)

C2. 2-3 sets of 8-12 reps/side

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

D1. 2-3 sets of 10-12 reps/side

Single-Leg Calf Raise

D2. 2-3 sets of 8-10 reps/side

T-Arm Tricep Extension (Band)

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day 3

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

Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)

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

Kneeling Victory Press (Band) (version 1)
Standing Victory Press (Barbell) (version 2)

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

Warrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (version 1)
Warrior 3 Single-Arm Row (Kettlebell) (version 2)
Warrior 3 Row (Foot on Wall) (Barbell) (version 3)
Warrior 3 Row (Barbell) (version 4)

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

Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)

C1. 2-3 sets

Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)

¹3 x :10 hold w/ :10 rest in between
²8-10 reps

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

Hip External Rotation (Band)

D1. 2-3 sets of 10-12 reps/side

90/90 Hip Internal Rotation Lift

D2. 2-3 sets of 10-12 reps

Tibialis Anterior Raise

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Optional Cool-Down (Choose One):

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