3 Days a Week // June 2022: Plank 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 8-10 reps
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 10-12 reps
Hip Thrust (Kettlebell & Bench) (version 1)
Hip Thrust (Barbell & Bench) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Overhead Press (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 of :20-:30
Hanging Hollow Body Hold (Pull-Up Bar)
Supine Hollow Body Hold
D1. 2-3 sets
Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)
¹:20-:30/side
²6-8 reps/side
D2. 2-3 sets of :20-:30
day 2
A1. 2-3 sets of 8-10 reps/side
Step-Up (Kettlebell & Bench) (version 1)
Step-Up (Barbell & Bench) (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)
B1. 2-3 sets of 10-12 reps
Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)
day 3
A1. 2-3 sets of 8-10 reps
Good Morning (Kettlebell) (version 1)
Good Morning (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 8-10 reps/side
Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)
D1. 2-3 sets of 10-12 reps/side
D2. 2-3 sets of 8-10 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk