2 Days a Week // Nov. 2023: Heart Openers Specialization Phase

Preview video for November!

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

• Yoga class #1: Whole Body Backbend Flow

• Yoga class #2: Flexion is Our Friend

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Heart-Openers 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

Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
Divebomber Push-Up (version 3)

A2. 2-3 sets of 8-10 reps/side

Goblet Alternating Reverse Lunge w/ Rotation (Kettlebell)

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

Locust Pull-Down (Band)

B2. 2-3 sets of 4-6 reps/side

Horse Stance Halo (Kettlebell)

C1. 2-3 sets of 8-10 reps

Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)

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

Low Lunge Windmill (Kettlebell) (version 1)
Low Lunge Windmill w/ Press (Kettlebell) (version 1)

D1. 2-3 sets of 6-8 reps/side

Russian Twist

D2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

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day 2

A1. 2-3 sets of 8-10 reps

Goblet Squat (Kettlebell) (version 1)
Front Squat (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps/side

Bent-over Single-Arm Row (Kettlebell) (version 1)
Three-Point Row (Kettlebell & Bench) (version 2)

B1. 2-3 sets of 4-6 reps/side

Jefferson Curl w/ Rotation (Kettlebell)

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

Low Lunge Single-Arm Overhead Press (Kettlebell) (version 1)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 2a)
Warrior 1 Overhead Press (Barbell) (version 2b)

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

Side Bend (Kettlebell)

C2. 2-3 sets of 6-8 reps

Wall Angel

D1. 2-3 sets of 6-8 reps/side

Low Lunge Pull-Apart Thoracic Spine Rotation (Band) (version 1)
Warrior 1 Pull-Apart Thoracic Spine Rotation (Band) (version 1)

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

Supine Windshield Wiper

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Optional Cool-Down (Choose One):

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