3 Days a Week // Jan. 2024: Hip Openers Specialization Phase (#2)
Preview video for January!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Hip-Opening Active Flow
Yoga class #2: Gentle Hip-Focused Practice
Hip Openers Specialization Phase (#2):
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 8-10 reps
Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift (Barbell) (version 2)
A2. 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)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 8-10 reps/side
Elevated Pigeon Hinge (Bench) (version 1)
Supported Pigeon Hinge (version 2)
Pigeon Hinge (version 3)
Pigeon Slide (Blanket) (version 4)
C2. 2-3 sets of :20-:30
D1. 2-3 sets of 8-10 reps/side
Side Plank Dip (version 1)
Feet-Elevated Forearm Side Plank Dip (Bench) (version 2)
D2. 2-3 sets of :20-:30
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) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
B1. 2-3 sets of 8-10 reps/side
Single-Leg Romanian Deadlift (Kettlebell)(version 1)
Single-Leg Romanian Deadlift (Barbell) (version 2)
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 3)
B2. 2-3 sets of 8-10 reps/side
Kneeling Victory Press (Band) (version 1)
Low Lunge Victory Press (Band) (version 2)
C1. 2-3 sets of 6-8 reps/side
C2. 2-3 sets of 8-10 reps/side
Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)
D1. 2-3 sets
Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)
¹3 x :10 hold w/ :10 rest in between
²8-10 reps
D2. 2-3 sets of 10-12 reps/side
day 3
A1. 2-3 sets
1/4 Turkish Get-Up (Kettlebell)¹ (version 1)
1/2 Turkish Get-Up¹ (version 2)
3/4 Turkish Get-Up² (version 3)
Turkish Get-Up³ (version 4)
¹6-8 reps/side
²3-4 reps/side
³1-2 reps/side
A2. 2-3 sets of 10-12 reps/side
B1. 2-3 sets of 8-10 reps
Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (version 1)
Lateral Squat & Lateral Lunge (Barbell) (version 2)
C2. 2-3 sets of 3-5 reps/letter
D1. 2-3 sets of 6-8 reps/side
Clamshell Raise (version 1)
Reverse Table Top to Clamshell Raise (version 2)
D2. 2-3 sets of 8-10 reps
Reverse Plank Lift (version 2)
Crab to Reverse Plank Slide (Blanket) (version 2)
Staff Pose to Reverse Plank Slide (Blanket) (version 3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk