Instructions: Repeat this workout for 12 total workout sessions, then move on to the next training block, Middle Splits: Month 4.

Train 3 sessions per week, allowing at least one full day of recovery in between sessions (other types of physical activity are ok on recovery days, just no stretching middle splits 2 days in a row).

Equipment: Mat, Blocks, Adjustable Ankle Weights (1lb increments), One 5lb Dumbbell or Kettlebell, One 10lb Dumbbell or Kettlebell, Sliders (optional)

Progressive Overload (How Much Weight to Use):
Sessions 25-27: 1lbs on each ankle, 5lb dumbbell
Sessions 28-30: 2lbs on each ankle, 5lb dumbbell
Sessions 31-33: 3lbs on each ankle, 10lb dumbbell
Sessions 34-36: 3lbs on each ankle, 10lb dumbbell

*Progressive overload weight suggestions are a recommended guide, but use discretion. The reps should be challenging, but doable. This training block requires less weight as the exercises are more difficult. If you're unable to complete all reps using a certain weight, then lower the weight slightly until you can complete all reps.

Focus: End-range strength, unilateral control, deeper positions
Load: Light–moderate weight
Tempo: Slow, deliberate, controlled entries and exits
Theme: Move slow. Stay engaged. Earn depth.

When you finish a session, comment which session you completed in the comments section below. For example: " SESSION #25 DONE ✅ "

Let's all chat, share wins, and support each other in the comments!