2 Days a Week // Sept. 2024: Shoulder Stand Specialization Phase
Preview video for September!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Heart Opening Flow
Yoga class #2: Bringing Shoulder Stand Back
Shoulder Stand Specialization Program:
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
Goblet Squat (Kettlebell) (version 1)
Spanish Squat (Band) (version 2)
A2. 2-3 sets of 10-12 reps
B1. 2-3 sets of 8-10 reps/side
Standing Victory Press (Band) (version 1)
Standing Victory Press (Barbell) (version 2)
B2. 2-3 sets of 10-12 reps(/side)
Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)
Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (substitution)
C1. 2-3 sets of 8-10 reps
Reverse Plank Lift (version 1)
Crab to Reverse Plank Slide (Blanket) (version 2)
Staff Pose to Reverse Plank Slide (Blanket) (version 3)
C2. 2-3 sets of :20-:30
Table Top Neck Flexion Plank (Chair) (version 1)
Wall Neck Flexion Plank (version 2)
day 2
A1. 2-3 sets of 6-8 reps*
Conventional Deadlift to Bent-over Two-Arm Row (Kettlebell) (version 1)
Romanian Deadlift to Bent-over Row (Barbell) (version 2)
*1 rep = 1 deadlift + 1 row
A2. 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 2)
B1. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Feet-Elevated Push-Up (version 5)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1a)
Overhead Reverse Lunge (Kettlebell) (version 1b)
Reverse Lunge (Barbell) (version 2)
C2. 2-3 sets of :20-:30/side
Front Rack Carry & March in Place (Kettlebell) (version 1)
Front Rack Carry & March in Place (Barbell) (version 2)
D1. 2-3 sets of 8-10 reps(/side)
Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)
Single-Leg Reverse Table Lift w/ Pigeon Leg (version 3)
D2. 2-3 sets of :20-:30
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk