Instructions: Repeat this workout for 12 total workout sessions, then move on to the next training block, Middle Splits: Month 3.

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

Progressive Overload (How Much Weight to Use):
Sessions 13-15: 1lb on each ankle, 5lb dumbbell or kettlebell
Sessions 16-18: 2lbs on each ankle, 5lb dumbbell or kettlebell
Sessions 19-21: 3lbs on each ankle, 10lb dumbbell or kettlebell
Sessions 22-24: 3lbs on each ankle, 10lb dumbbell or kettlebell

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

Focus: Control, ownership, light intensity increase
Load: Longer holds + light load (1–10 lb) where noted
Tempo: Slower, more deliberate, brief pauses
Theme: Same movements. More control. Own the range.

When you finish a session, comment which session you completed in the comments section below. For example: " SESSION #13 DONE ✅ "

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