2 Days a Week // Apr. 2024: Monty Wolford Squat Specialization Phase

Preview video for April!

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Suggested yoga classes from Jenni's library for this month's theme (optional!):

• Yoga class #1: Lower Body Mobility Flow

• Yoga class #2: Hip Stability Flow

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Monty Wolford Squat Specialization Phase:

Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps

Eccentric Monty Wolford Squat (version 1)
Partial Monty Wolford Squat (version 2)

A2. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

¹Take a wide grip (hands wider than shoulder width)

B1. 2-3 sets

Hamstring Bridge Slide (Blanket)² (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)
Nordic Hamstring Curl³ (version 3)

²8-10 reps
³4-6 reps

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

Boat Pose Single-Arm Incline Press (Kettlebell)

C1. 2-3 sets of 6-8 reps/side

Squat w/ Pallof Press (Band)

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

Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)

D1. 2-3 sets of 6-8 reps/side

Chair Figure 8 (Kettlebell)

D2. 2-3 sets of 6-8 reps/side

Forearm Side Plank Roll

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day 2

A1. 2-3 sets of 6-8 reps

Eccentric Camel Lean Back (version 1)
Camel Lean Back (version 2)

A2. 2-3 sets of 8-10 reps

Standing Calf Raise (Kettlebell) (version 1)
Deficit Calf Raise (version 2)
Standing Calf Raise (Barbell) (version 3)

B1. 2-3 sets of 4-6 reps/side

Suitcase Deadlift (Kettlebell)

B2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)

¹Perform as tricep push-up (elbows in)

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

Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)

C2. 2-3 sets of 10-12 reps

Front Raise (Kettlebell or Band)

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

Suitcase Carry & March in Place (Kettlebell) (version 1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2)

D2. 2-3 sets of 6-8 reps

Kneeling Slide-Out (Blanket)

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Optional Cool-Down (Choose One):

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