3 Days a Week // July 2023: Standing Big Toe Pose Specialization Phase

Preview video for July!

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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

Goblet Squat (Kettlebell) (version 1)
Back 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) (substitution)

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

Kickstand Romanian Deadlift (Kettlebell) (version 1a)
Single-Leg Romanian Deadlift (Kettlebell) (version 1b)
Kickstand Romanian Deadlift (Barbell) (version 2a)
Single-Leg Romanian Deadlift (Barbell) (version 2b)

B2. 2-3 sets of :20-:30

Staff Pose Walk (Forward & Backward)

C1. 2-3 sets of 8-10 reps/side

Boat Pose Single-Arm Incline Press (Kettlebell)

C2. 2-3 sets of :20-:30/side

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

D1. 2-3 sets of 8-10 reps

Tuck-Up (version 1)
V-Up (version 2)

D2. 2-3 sets of 10-12 reps

Tibialis Anterior Raise

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day 2

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

Front Foot-Elevated Reverse Lunge (Kettlebell) (version 1)
Front Foot-Elevated Back-Loaded Reverse Lunge (Barbell) (version 2)

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

Down Dog Alternating Ankle Tap (version 1)
Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2)
Push-up to Down Dog Ankle Tap (version 3)

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

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

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

Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)

C1. 2-3 sets of 8-10 reps/side

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

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

Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (version 1)
Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 2)

D1. 2-3 sets of :20-:30/side

Front Rack Carry & March in Place (Kettlebell) (version 1)
Front Rack Carry & March in Place (Barbell) (version 2)

D2. 2-3 sets

Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)

¹One set = 3 x :10 hold w/ :10 rest in between
²8-10 reps

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day 3

A1. 2-3 sets of 8-10 reps

Goblet Sumo Squat (Kettlebell) (version 1)
Sumo Squat (Barbell) (version 2)

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

Standing Single-Arm Overhead Press (Kettlebell) (version 1a)
Standing Single-Arm Waiter's Press (Kettlebell) (version 1b)
Standing Overhead Press (Barbell) (version 2)

B1. 2-3 sets of 4-6 reps/side

Hockey Deadlift (Kettlebell) (version 1)
Jefferson Deadlift (Barbell) (version 2)

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

Low Lunge Leg Lift w/ Wall Press (version 1)
Low Lunge Leg Lift w/ Block Press (version 2)

C1. 2-3 sets of 8-10 reps/side

Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (version 2)

C2. 2-3 sets of 3-5 reps/side/leg

Kickstand Halo & Single-Leg Halo (Kettlebell)

D1. 2-3 sets of 6-8 reps/side

Standing Diagonal Pull-Apart (Band)

D2. 2-3 sets of 10-12 reps/side

Single-Leg Calf Raise

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Optional Cool-Down (Choose One):

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