2 Days a Week // Mar. 2024: Prone Backbend Specialization Phase
Preview video for March!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Shoulder Blade Mobility Flow
Yoga class #2: Hamstring Strength & Length
Prone Backbend Specialization Phase:
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/side
Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Dip (Bench) (version 1)
Feet-Elevated Bench Dip (Bench) (version 2)
Dip (Parallel Bars) (version 3)
B1. 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
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of :20-:30/side
C2. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of 6-8 reps
D2. 2-3 sets of 10-12 reps
Standing Pull-Apart (Band) (version 1)
Hollow Body Pull Apart (Band) (version 2)
day 2
A1. 2-3 sets of 8-10 reps
Sumo Deadlift (Kettlebell) (version 1a)
Sumo Deadlift to High Pull (Kettlebell) (version 1b)
Sumo Deadlift (Barbell) (version 2a)
Sumo Deadlift to High Pull (Barbell) (version 2b)
A2. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band) (version 1)
Side-Lying Single-Arm Push-Up (version 2)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)
C1. 2-3 sets of 8-10 reps
Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)
C2. 2-3 sets of 8-10 reps/side
Crab March (version 1)
Crab Tap (version 2)
Crab Walk (Forward & Backward) (version 3)
D1. 2-3 sets of 10-12 reps
Prone Y Raise (Bench) (version 1)
Prone Y Raise (substitution)
D2. 2-3 sets of 10-12 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk