2 Days a Week // Oct. 2023: Step-Up Specialization Phase

Preview video for October!

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

• Yoga class #1: Hip Stability Flow

• Yoga class #2: Hip Abduction Practice

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Step-Up 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/side

Goblet Lateral Step-Up (Kettlebell & Bench)

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

Low Lunge Single-Arm Row (Band)

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

Suitcase Deadlift (Kettlebell)

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

Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)

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

Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (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 :20-:30/side

Side Hollow Body Hold & Side Hollow Body Rock

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

Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)

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day 2

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

Goblet Cross-over Step-Up (Kettlebell & Bench)

A2. 2-3 sets of 6-8 reps

Down Dog Push-Off

B1. 2-3 sets

1/4 Turkish Get-Up (Kettlebell)¹ (version 1)
1/2 Turkish Get-Up² (version 2)
3/4 Turkish Get-Up² (version 3)

¹6-8 reps/side
²3-4 reps/side

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

Bird Dog Row (Kettlebell & Bench)

C1. 2-3 sets of 10-12 reps

Front Raise (Kettlebell or Band)

C2. 2-3 sets of 8-10 reps

Supine Pullover (Kettlebell) (version 1)
Pullover w/ Extension (Kettlebell & Bench) (version 2)

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

Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)

D2. 2-3 sets of 10-12 reps/side

Staff Pose Alternating Leg Lift (version 1)
Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2)

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Optional Cool-Down (Choose One):

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