2 Days a Week // Dec. 2023: Bear Position Specialization Phase

Preview video for December!


 
 

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


Bear Position Specialization Program:

Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B


day 1

A1. 2-3 sets of 6-8 reps

Squat Clean (Kettlebell)

A2. 2-3 sets of 10-12 reps

Standing Bicep Curl (Kettlebell) (version 1)
Standing Bicep Squeeze Curl (Kettlebell) (version 2)

 

B1. 2-3 sets

Hamstring Bridge Slide w/ Reach (Blanket)¹ (version 1)

Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (version 1)

Nordic Hamstring Curl² (version 1)

¹8-10 reps/side
²4-6 reps/side

 

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

Forearm Side Plank Row (Band)

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

Wrist Rotation (Broomstick)

 

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

Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)

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

Supine Frozen Bear Rotation


day 2

A2. 2-3 sets of 8-10 reps

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

 

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

Quadruped Pull-Down (Band)

 

C1. 2-3 sets

Single-Arm Crab Reach (Kettlebell)¹ (version 1)
Bear to Alternating Single-Arm Crab Reach² (version 2)

¹8-10 reps/side
²4-6 reps/side

C2. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

 

D1. 2-3 sets of 8-10

Plank to Bear Slide (Blanket)

D2. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension


Optional Cool-Down (Choose One):

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

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2 Days a Week // Jan. 2024: Hip Openers Specialization Phase (#2)

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2 Days a Week // Nov. 2023: Heart Openers Specialization Phase