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!):
Yoga class #1: Warrior 2 All the Ways
Yoga class #2: Core Connected Flow 2
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
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
B2. 2-3 sets of 10-12 reps
Dolphin to Down Dog Tricep Extension Walk-Up (version 1)
Dolphin to Down Dog Tricep Extension (version 2)
Bear Tricep Extension (version 3)
C1. 2-3 sets of 8-10 reps/side
C2. 2-3 sets of 6-8 reps/side
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
day 2
A1. 2-3 sets of 8-10 reps
Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 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)
B1. 2-3 sets of 8-10 rep/side
Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)
B2. 2-3 sets of 8-10 rep/side
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
D1. 2-3 sets of 8-10
D2. 2-3 sets of 8-10 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk