Foundation • Flow • Forge | Week 2 Day 1 | Total Body Conditioning

Foundation • Flow • Forge | Week 2 Day 1 | Total Body Conditioning Welcome to Week 2, Day 1 of Foundation • Flow • Forge! 🔥 We’re kicking off Week 2 with Total Body Conditioning and starting to build on everything we established in Week 1. This week, familiar positions get more challenging, Animal Flow movements begin to connect, and our kettlebell work progresses with unilateral movement, coordination, power, and conditioning. EQUIPMENT NEEDED 🔥 1 kettlebell FOUNDATION — HOLD. We’re taking our foundational holds and adding load, instability, and control. Offset Kettlebell Front-Rack Split Squat Hold — :30 right / :30 left High Plank + Alternating Hand Lift — 1 minute Repeat ×2 FLOW — MOVE. Now we start putting the pieces together. 3 rounds: Unloaded Beast Wave — 1 minute Underswitch → Side Kick Through — 1 minute Front Kick Through — 1 minute The goal isn’t speed. Focus on control, learn the transitions, and get comfortable connecting the movements as we continue building our Flow throughout the series. FORGE — BUILD. We finish with 15 minutes of total-body conditioning. 60 seconds work / 15 seconds transition • 3 rounds 1. Single-Arm Kettlebell Swings + Hand-to-Hand Switch 2. Sprawls 3. Skater Hops 4. Single-Arm Clean → Push Press — :30 right / :30 left We alternate kettlebell work with bodyweight conditioning to challenge strength, power, coordination, and endurance. Choose a kettlebell that allows you to maintain good form, move at your own pace, and take additional recovery whenever you need it. 🔥 Week 2 starts here. HOLD. MOVE. BUILD. FOUNDATION • FLOW • FORGE