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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

day 1

A1. 2-3 sets of 4-6 reps/side

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

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

Boat Pose Single-Arm Incline Press (Kettlebell)

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

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

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

Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Single-Arm Row (Kettlebell) (version 2)
Bent-over Row (Barbell) (version 3)

C1. 2-3 sets of 8-10 reps

Reverse Table Lift (version 1)
Reverse Plank Lift (version 2)

C2. 2-3 sets of 10-12 reps

Standing Pronated Grip Bicep Curl (Band)

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

Supine Windshield Wiper

D2. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

day 2

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

Kickstand Romanian Deadlift (Kettlebell) (version 1)
Kickstand Romanian Deadlift (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps

Forearm Pec Slides (Blanket)

B1. 2-3 sets of 8-10 reps

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

B2. 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)

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

Shin Box Extension

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

Bent-over Single-Arm Tricep Kickback (Band)

D1. 2-3 sets of 8-10 reps

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

D2. 2-3 sets of 3-5 reps per letter

Bent-over Y/T/W/L

day 3

A1. 2-3 sets of 4-6 reps/side

Suitcase Deadlift (Kettlebell)

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 6-8 reps/side

Front-Foot Elevated Split Squat (Kettlebell) (version 1)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2)

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

Locust Pull-Down (Band)

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

Pigeon Slide (Blanket) (version 1)
Pigeon Hinge (substitution)

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

Low Lunge Leg Lift w/ Wall Press

D1. 2-3 sets of 8-10 reps

Plank to Bear Slide (Blanket) (version 1)
Forward Fold to Plank Slide (Blanket) (version 2)

D2. 2-3 sets

Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)

¹:20-:30/side
²6-8 reps/side

Optional Cool-Down (Choose One):

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