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(/side)

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

A2. 2-3 sets of 8-10 reps

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

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

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

Side Plank w/ Rear Delt Fly (Band)

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

Supine Alternating Leg Lower w/ Overhead Wall Press

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

Down Dog Walk (Forward & Backward)

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

Staff Pose Walk (Forward & Backward)

day 2

A1. 2-3 sets of 6-8 reps

Down Dog Push-Off

A2. 2-3 sets of 10-12 reps

Standing Pull-Apart (Band)

B1. 2-3 sets of 8-10 reps

Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)

B2. 2-3 sets of 4-6 reps/side

Staff Pose Halo (Kettlebell)

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

Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)

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

Straddle Seat Alternating Overhead Side Bend

D1. 2-3 sets of 8-10 reps

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

D2. 2-3 sets of 8-10 reps

Supine Pullover (Kettlebell) (version 1)
Hollow Body Pullover (Kettlebell) (version 2)

day 3

A1. 2-3 sets of 10-12 reps

Dolphin to Down Dog Tricep Extension

A2. 2-3 sets of 8-10 reps

Straddle Lift (Kettlebell)

B1. 2-3 sets of 8-10 reps

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

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

Doorframe Side Row

C1. 2-3 sets of 10-12 reps

Front Raise (Kettlebell or Band)

C2. 2-3 sets of :20-:30

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

D1. 2-3 sets of 8-10/s

Plank Pull-Through (Kettlebell)

D2. 2-3 sets of 6-8/s

Arm Bar (Kettlebell)

Optional Cool-Down (Choose One):

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