2 Days a Week // Mar. 2025: Half Moon 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: Half Moon-Themed Flow

• Yoga class #2: Hip Abduction Practice

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Half Moon 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 6-8 reps/side

Clamshell Raise (v1)
Standing Clamshell Raise (Kettlebell) (v2)

A2. 2-3 sets of 6-8 reps/side

Shin Box Extension

B1. 2-3 sets of 8-10 reps

Goblet Sumo Squat (Kettlebell) (v1)
Sumo Squat (Barbell) (v2)

B2. 2-3 sets of 8-10 reps

Dip (Bench) (v1)
Dip (Parallel Bars) (v2)

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

Elevated Pigeon Hinge (Bench) (v1)
Supported Pigeon Hinge (v2)
Pigeon Hinge (v3)
Pigeon to Low Lunge (v4)

C2. 2-3 sets of :20-:30

Rear Delt Plank (Chairs) (v1)
Rear Delt Plank March (Chairs) (v2)

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

Seated Hip Internal Rotation (Band)

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

Windmill (Kettlebell) (v1)
Bottom-Loaded Windmill (Kettlebell) (v2)
Top- and Bottom-Loaded Windmill (Kettlebell) (3)

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day 2

A1. 2-3 sets of :20-:30/side

Tandem Stance Balance Swap (Kettlebell) (v1)
Single-Leg Balance Swap (Kettlebell) (v2)
Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (v3)

A2. 2-3 sets of 6-8 reps/side

Supine Frozen Bear Rotation

B1. 2-3 sets of 8-10 reps

Sumo Deadlift (Kettlebell) (v1)
Sumo Deadlift (Barbell) (v2)

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

Low Lunge Single-Arm Overhead Press (Kettlebell) (v1)
90/90 Single-Arm Overhead Press (Kettlebell) (v2)

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

Goblet Split Squat w/ Rotation (Kettlebell)

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

Doorframe Side Row (v1)
Loaded Doorframe Side Row (Kettlebell) (v2)

D1. 2-3 sets of 8-12 reps/side

Standing Heel Pivot External Rotation (Band) (v1)
Hip External Rotation (Band) (v2)
Headlight Hip Rotation (Kettlebell) (v3)

D2. 2-3 sets of 8-10 reps/side

Lateral-Kneeling Adductor Slide (Blanket)

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Optional Cool-Down (Choose One):

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