3 Days a Week // Apr. 2024: Monty Wolford Squat Specialization Phase
Preview video for April!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Lower Body Mobility Flow
Yoga class #2: Hip Stability Flow
Monty Wolford Squat Specialization Phase:
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 6-8 reps
Eccentric Monty Wolford Squat (version 1)
Partial Monty Wolford Squat (version 2)
A2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 6-8 reps/side
C2. 2-3 sets of 10-12 reps
Standing Bicep Curl (Kettlebell) (version 1)
Bent-over Bicep Curl (Kettlebell) (version 2)
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)
day 2
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
¹Take a wide grip (hands wider than shoulder width)
B1. 2-3 sets of 4-6 reps/side
B2. 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)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell) (version 1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2)
day 3
A1. 2-3 sets of 6-8 reps
Eccentric Camel Lean Back (version 1)
Camel Lean Back (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as tricep push-up (elbows in)
B1. 2-3 sets
Hamstring Bridge Slide (Blanket)² (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)
Nordic Hamstring Curl³ (version 3)
²8-10 reps
³4-6 reps
B2. 2-3 sets of 6-8 reps
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of 8-10 reps
Standing Calf Raise (Kettlebell) (version 1)
Deficit Calf Raise (version 2)
Standing Calf Raise (Barbell) (version 3)
D2. 2-3 sets of 6-8 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk