2 Days a Week // July 2024: Chaturanga Specialization Phase
Preview video for July!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Chaturanga Tutorial
Yoga class #2: Upper Body Fiery Flow
Chaturanga 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 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)
A2. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1a)
Front Foot-Elevated Reverse Lunge (Kettlebell) (version 1b)
Reverse Lunge (Barbell) (version 2a)
Front Foot-Elevated Back-Loaded Reverse Lunge (Barbell) (version 2b)
B1. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
B2. 2-3 sets of 8-10 reps/side
Bird Dog (version 1)
Resisted Bird Dog (Band) (version 2)
C1. 2-3 sets of 10-12 reps/side
C2. 2-3 sets of :20-:30
Loaded Plank (Band/Plate) (version 1)
Loaded Plank March (Band/Plate) (version 2)
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of 8-10 reps
day 2
A1. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Diamond Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as diamond push-up
A2. 2-3 sets of 8-10 reps/side
B1. 2-3 sets of 8-10 reps
Inverted Row (Barbell) (version 1)
45° Inverted Row (Bed Sheet) (version 2)
B2. 2-3 sets of 6-8 reps*
Conventional Deadlift to Crawlout (Kettlebell)
*1 rep = 1 deadlift + 1 crawlout
C1. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Hand-Sliding Bear Crawl (Blanket) (version 2)
C2. 2-3 sets of 6-8 reps/side
Dead Bug (version 1)
Dead Bug w/ Squeeze (version 2)
D1. 2-3 sets of 10-12 reps
D2. 2-3 sets of 10-12 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk