3 Days a Week // May 2023: Wild Thing 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 8-10 reps/side

Sliding Reverse Lunge (Kettlebell & Blanket) (version 1)
Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (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)
Feet-Elevated Push-Up (version 5)

B1. 2-3 sets of 8-10 reps

Pull-Through (Band) (version 1)
Good Morning (Kettlebell) (version 2)
Good Morning (Barbell) (version 3)

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

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

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

Forearm Side Plank Row (Band)

C2. 2-3 sets of 8-10 reps/side

Single-Arm Crab Reach (Kettlebell)

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

Lateral Dead Bug

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

Face Up Plank (Bench)

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day 2

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

Goblet Split Squat w/ Rotation (Kettlebell)

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

Low Lunge Victory Press (Band) (version 1)
Standing Victory Press (Band) (version 2)
Standing Victory Press (Barbell) (version 3)
Standing Single-Leg Victory Press (Barbell) (version 4)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2)

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

Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
Single-Leg Bear to Down Dog (version 4)

C1. 2-3 sets

1/4 Turkish Get-Up¹ (version 1)
1/4 Turkish Get-Up (Kettlebell)¹ (version 2)
1/2 Turkish Get-Up² (version 3)

¹6-8 reps/side
²4-6 reps/side

C2. 2-3 sets of 10-12 reps

Seated Single-Leg Calf Raise (Kettlebell)

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

T-Arm Tricep Extension (Band)

D2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)

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day 3

A1. 2-3 sets of 8-10 reps

Goblet Squat w/ Heartbeats (Kettlebell)

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

Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)

B1. 2-3 sets of 8-10 reps

Kneeling Hip Thrust (Band) (version 1)
Kneeling Goblet Squat (Kettlebell) (version 2)

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

Glute Bridge Single-Arm Floor Press (Kettlebell)

C1. 2-3 sets of 8-10 reps

Supine Pullover (Kettlebell)

C2. 2-3 sets of 8-10 reps/side

Low Lunge Reverse Wood Chop (Kettlebell)

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

Side Hollow Body Hold & Side Hollow Body Rock

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

Arm Bar (Kettlebell)

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Optional Cool-Down (Choose One):

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