3 Days a Week // Mar. 2023: Camel Pose Specialization Phase

Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

---

day 1

A1. 2-3 sets of 8-10 reps

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

A2. 2-3 sets of 8-10 reps

Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
Divebomber Push-Up (version 3)

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

Side Plank Dip

C1. 2-3 sets of 10-12 reps(/side)

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

C2. 2-3 sets of 8-10 reps

Seated Crab Shoulder Slide (Blanket)

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

Around the World (Kettlebell)

D2. 2-3 sets of 8-10 reps

Hollow Body Pull Apart (Band)

---

day 2

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

Forward Lunge (Kettlebell) (version 1a)
Goblet Knees Over Toes Split Squat (Kettlebell) (version 1b)
Back-Loaded Forward Lunge (Barbell) (version 2a)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2b)

A2. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension

B1. 2-3 sets of 10-12 reps

Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)

B2. 2-3 sets of 8-10 reps

Inverted Row (Barbell) (version 1)
45° Inverted Row (Bed Sheet) (substitution)

C1. 2-3 sets of 6-8 reps

Jefferson Curl (Kettlebell) (version 1)
Jefferson Curl (Barbell) (version 2)

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

Russian Twist

D1. 2-3 sets of 8-10 reps/side

Standing Single-Arm Overhead Shrug (Kettlebell) (version 1)
Standing Overhead Shrug (Barbell) (version 2)

D2. 2-3 sets of 10-12 reps

Prone A Raise

---

day 3

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

Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)

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

Boat Pose Single-Arm Incline Press (Kettlebell)

B1. 2-3 sets of 6-8 reps

Eccentric Camel Lean Back (version 1)
Camel Lean Back (version 2)

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

Locust Pull-Down (Band)

C1. 2-3 sets of 6-8 reps

Forward Fold to Plank Slide (Blanket)

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

Low Lunge Pull-Apart Thoracic Spine Rotation (Band)

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

Crab Walk (Forward & Backward)

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

Kneeling Overhead Pallof Press (Band)

---

Optional Cool-Down (Choose One):

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