2 Days a Week // Apr. 2025: Overhead Press Specialization Phase (#2)

Preview video for this month!

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

• Yoga class #1: Down Dog Appreciation Practice

• Yoga class #2: Handstand Play & Prep

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Overhead Press Specialization Program:

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 8-10 reps(/side)

Standing Single-Arm Overhead Press (Kettlebell) (v1)
Standing Overhead Press (Barbell) (v2)

A2. 2-3 sets of 8-10 reps

Goblet Squat (Kettlebell) (v1)
Back Squat (Barbell) (v2)

B1. 2-3 sets of 8-10 reps(/side)

Inverted Row (Barbell) (v1)
45° Inverted Row (Bed Sheet) (v2)
Three-Point Row (Kettlebell & Bench) (sub)

B2. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (v1)
Hamstring Bridge Slide w/ Reach (Blanket) (v2)

C1. 2-3 sets of 10-12 reps

Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)

C2. 2-3 sets of 10-12 reps

Standing Neutral Grip Bicep Curl (Band)

D1. 2-3 sets of 8-10 reps/side

Forearm Plank Push-Pull (Kettlebell & Blanket)

D2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

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day 2

A1. 2-3 sets of 8-10 reps/side

Low Lunge Victory Press (Band) (v1)
Standing Victory Press (Band) (v2)
Standing Victory Press (Barbell) (v3)
Standing Single-Leg Victory Press (Barbell) (v4)

A2. 2-3 sets of 8-10 reps/side

Step-Up (Kettlebell & Bench) (v1)
Step-Up (Barbell & Bench) (v2)

B1. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (v1)
Band-Assisted Pull-Up (Band) (v2)
Eccentric Pull-Up (Pull-Up Bar) (v3)
Pull-Up (Pull-Up Bar) (v4)
Sphinx Slide (Blanket) (sub)

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

Good Morning (Kettlebell) (v1)
Rear Foot Elevated Goblet Good Morning (Kettlebell) (v2)

C1. 2-3 sets of 8-10 reps

Plank to Down Dog (v1)
Down Dog Push-Up (v2)

C2. 2-3 sets of 10-12 reps/side

Standing Shoulder External Rotation (Band)

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

Supine Hollow Body Hold (v1)
Supine Hollow Body Rock (v2)

D2. 2-3 sets of 10-12 reps

Standing Overhead Tricep Extension (Kettlebell)

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Optional Cool-Down (Choose One):

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