2 Days a Week // Feb. 2025: Lunge Specialization Phase

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: Vigorous Vinyasa Flow (Without the Vinyasa) 10

• Yoga class #2: Gentle & Restorative Hip-Opening Practice

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Lunge 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

Reverse Lunge (Kettlebell) (v1)
Overhead Reverse Lunge (Kettlebell) (v2)
Reverse Lunge (Barbell) (v3)

A2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (v1)
Band-Assisted Push-Up (Band) (v2)
Eccentric Push-Up (v3)
Push-Up (v4)
Loaded Push-Up (Band/Plate) (v5)

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

Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket)

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

Warrior 1 Single-Arm Row (Kettlebell)

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

Low Lunge Windmill (Kettlebell) (v1)
Low Lunge Windmill w/ Press (Kettlebell) (v2)

C2. 2-3 sets of 3-5 reps/side/leg

Low Lunge Halo (Kettlebell) (v1)
Kickstand Halo & Single-Leg Halo (Kettlebell) (v2)

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

Goblet Cross-Over Lateral March w/ High Knee (Kettlebell)

D2. 2-3 sets of 8-10 reps

Feet-Elevated Glute Bridge (Bench) (v1)
Feet-Elevated Hamstring Bridge (v2)
Feet-Elevated Bridge March (Bench) (v3)
Single-Leg Feet-Elevated Bridge (v4)

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day 2

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

Goblet Walking Lunge (Kettlebell)

A2. 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)

B1. 2-3 sets of 6-8 reps/side

Warrior 1 Goblet Good Morning (Kettlebell) (v1)
Warrior 1 Good Morning (Barbell) (v2)

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

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

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

Lateral Squat & Lateral Lunge (Kettlebell) (v1)
Lateral Squat & Lateral Lunge (Barbell) (v2)

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

Low Lunge Reverse Wood Chop (Kettlebell)

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

Side Bend (Kettlebell)

D2. 2-3 sets of :20-:30/side

Suitcase Carry & March in Place (Kettlebell) (v1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (v2)

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Optional Cool-Down (Choose One):

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