A.
5×5 Front Squat
5×15 Dragon Flag
B.
5-4-3-2-1
Pull Ups with bands, strict or weighted
Rest as needed between sets
C.
3×45 Seconds Russian Twist
3×45 Seconds Janda Sit Ups
D.
This 12-week cycle uses bodyweight exercises and kettlebell drills to increase strength, agility, and overall body stability.
A.
5×5 Front Squat
5×15 Dragon Flag
B.
5-4-3-2-1
Pull Ups with bands, strict or weighted
Rest as needed between sets
C.
3×45 Seconds Russian Twist
3×45 Seconds Janda Sit Ups
D.
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