2 Days a Week // May 2024: Down Dog Step Forward Specialization Phase

Preview video for May!

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

• Yoga class #1: Down Dog Step Forward Tutorial

• Yoga class #2: Down Dog Step Forward Flow Yoga Class

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Down Dog Step Forward Specialization Phase:

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) (version 1)
Reverse Lunge (Barbell) (version 2)
Overhead Reverse Lunge (Kettlebell) (version 3)

A2. 2-3 sets of 6-8 reps

Down Dog Push-Off

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

Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps

Bent-over Two-Arm Row (Kettlebell) (version 1)
Bent-over Row (Barbell) (version 2)

C1. 2-3 sets of 10-12 reps

Forearm Plank Tricep Extension

C2. 2-3 sets of 10-12 reps

Standing Pronated Grip Bicep Curl (Band)

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

Down Dog Walk (Forward & Backward)

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

Staff Pose Walk (Forward & Backward) (version 1)
Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (version 2)
Overhead Staff Pose Walk (Forward & Backward) (version 3)

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day 2

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

Split Squat (Kettlebell) (version 1a)
Front-Foot Elevated Split Squat (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2b)

A2. 2-3 sets of 8-10 reps

Plank to Down Dog (version 1)
Down Dog Push-Up (version 2)

B1. 2-3 sets of 8-10 reps

Conventional Deadlift (Kettlebell) (version 1)
Conventional Deadlift (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps

Hollow Body Pullover (Kettlebell)

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

Sliding Bear Position Leg Extension (Blanket) (version 1)
Sliding Bear Position Bird Dog (version 2)
Bear Position Alternating Bird Dog (version 3)

C2. 2-3 sets of 6-8 reps/side/leg

Staggered Stance Pendulum Rotation (Kettlebell)

D1. 2-3 sets of 8-10 reps

Supine Knee Tuck & Supine Leg Lift (version 1)
Resisted Supine Knee Tuck (Band) (version 2)

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

Low Lunge Leg Lift w/ Wall Press (version 1)
Low Lunge Leg Lift w/ Block Press (version 2)

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Optional Cool-Down (Choose One):

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