3 Days a Week // March 2022: Forearm Balance 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 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)

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

Reverse Lunge (Kettlebell) (version 1)
Reverse Lunge (Barbell) (version 2)

B1. 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)

B2. 2-3 sets of 10-12 reps

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

C1. 2-3 sets of 6-8 reps/side

Standing Diagonal Pull-Apart (Band)

C2. 2-3 sets of 10-12 reps

Standing Pronated Grip Bicep Curl (Band)

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

Single-Arm Overhead Carry & March in Place (Kettlebell)
Overhead Carry & March in Place (Barbell)

D2. 2-3 sets of 6-8 reps/side

Wrist Rotation (Broomstick)

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day 2

A1. 2-3 sets of 8-10 reps

Conventional Deadlift (Kettlebell) (version 1)
Conventional Deadlift (Barbell) (version 2)

A2. 2-3 sets of 10-12 reps

Dolphin to Down Dog Tricep Extension

B1. 2-3 sets of 10-12 reps

Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (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

Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 2)

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

Lateral Dead Bug

D1. 2-3 sets of 4-6 reps/side

Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)

D2. 2-3 sets of :20-:30

Loaded Plank (Band/Plate)

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day 3

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

Single-Arm Squat-Press (Kettlebell) (version 1)
Squat-Press (Barbell) (version 2)

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

Low Lunge Single-Arm Row (Band)

B1. 2-3 sets of 10-12 reps

Standing Overhead Tricep Extension (Kettlebell)

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

Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)

C1. 2-3 sets of 8-10 reps

Pull-Through (Band) (version 1)
Good Morning (Kettlebell) (version 2*)

*If band doesn’t supply sufficient resistance for Pull-Through

C2. 2-3 sets of 10-12 reps

Wrist Flexion Push-Up

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/side

Seated Single-Leg Calf Raise (Kettlebell)

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Optional Cool-Down (Choose One):

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