2 Days a Week // Dec. 2024: Integrated Core Specialization Phase

Preview video for December!

---

---

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

• Yoga class #1: Integrated Core Yoga Class

• Yoga class #2: Camel Pose Flow

---

Integrated Core 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 4-6 reps/side

Hockey Deadlift (Kettlebell) (version 1)
Jefferson Deadlift (Barbell) (version 2)

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

Supine Pullover (Kettlebell) (version 1)
Dead Bug Pullover (Kettlebell) (version 2)

B1. 2-3 sets of :20-:30/side

Split Squat Hold (version 1)
Split Squat Hold w/ Pass-Through (Kettlebell) (version 2)

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

Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Single-Arm Rotational Overhead Press (Kettlebell) (version 2)

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

Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)

C2. 2-3 sets of 10-12 reps

Forearm Plank Tricep Extension

D1. 2-3 sets of 10-12 reps/side

Straight-Leg Fire Hydrant

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

Supine Frozen Bear Rotation

---

day 2

A1. 2-3 sets of 6-10 reps/side

Single-Leg Romanian Deadlift (version 1)
Warrior 3 Hop (version 2)

A2. 2-3 sets of 6-8 reps

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

B1. 2-3 sets of 8-10 reps

Goblet Squat w/ Heartbeats (Kettlebell) (version 1)
Front Squat (Barbell) (version 2)

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

Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Hip Thrust Single-Arm Bench Press (Kettlebell & Bench) (version 2)

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

Forearm Side Plank Row (Band) (version 1)
Forearm Side Plank Row w/ Rotation (Band) (version 2)

C2. 2-3 sets of 8-10 reps/side

Lateral-Kneeling Adductor Slide (Blanket)

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

Bird Dog Pull-Through (Kettlebell)

D2. 2-3 sets of 8-10 reps

Plank to Bear Slide (Blanket)

---

Optional Cool-Down (Choose One):

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