3 Days a Week // Jan. 2025: Wheel Specialization Phase (#2)

Preview video for this month!

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

• Yoga class #1: Move Your Spine Flow

• Yoga class #2: Wheel Play & Prep

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Wheel 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 6-8 reps

Eccentric Monty Wolford Squat (v1)
Partial Monty Wolford Squat (v2)

A2. 2-3 sets of 8-10 reps

Incline Hindu Push-Up (v1)
Hindu Push-Up (v2)
Divebomber Push-Up (v3)

B1. 2-3 sets

Hamstring Bridge Slide (Blanket)¹ (v1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (v2)
Nordic Hamstring Curl² (v3)

¹8-10 reps
²4-6 reps

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

Locust Pull-Down (Band)

C1. 2-3 sets of 10-12 reps

Standing Overhead Tricep Extension (Kettlebell)

C2. 2-3 sets of 10-12 reps

Bent-over Bicep Curl (Kettlebell)

D1. 2-3 sets

Single-Arm Crab Reach (Kettlebell)³ (v1)
Bear to Alternating Single-Arm Crab Reach⁴ (v2)

³8-10 reps/side
⁴4-6 reps/side

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

Conventional Deadlift (Kettlebell) (v1)
Conventional Deadlift (Barbell) (v2)

A2. 2-3 sets of :20-:30

Loaded Plank (Band/Plate) (v1)
Loaded Plank March (Band/Plate) (v2)

B1. 2-3 sets of 6-8 reps/side

Goblet Single-Leg Kneeling Squat (Kettlebell)

B2. 2-3 sets of 8-10 reps

Supine Pullover (Kettlebell) (v1)
Pullover w/ Extension (Kettlebell & Bench) (v2)

C1. 2-3 sets of 8-10 reps

Reverse Plank Lift (v1)
Crab to Reverse Plank Slide (Blanket) (v2)
Staff Pose to Reverse Plank Slide (Blanket) (v3)

C2. 2-3 sets of 10-12 reps

Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)

D1. 2-3 sets of :20-:30/side

Split Squat Hold (v1)
Split Squat Hold w/ Pass-Through (Kettlebell) (v2)

D2. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension

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day 3

A1. 2-3 sets of 6-8 reps

1.5-Rep Goblet Squat (Kettlebell) (v1)
1.5-Rep Front Squat (Barbell) (v2)

A2. 2-3 sets of 8-10 reps

Locust Heel Tap

B1. 2-3 sets of 8-10 reps

Bent-over Two-Arm Row (Kettlebell) (v1)
Bent-over Row (Barbell) (v2)

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

Resisted Single-Arm Floor Press (Kettlebell & Band) (v1)
Resisted Bench Press (Barbell & Band) (v2)

C1. 2-3 sets of :20-:30

Bear Crawl (Forward & Backward) (v1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)

C2. 2-3 sets of :20-:30

Face Up Plank (Bench)

D1. 2-3 sets of 8-10 reps

Reverse Table Lift (v1)
Resisted Reverse Table Lift (Band) (v2)

D2. 2-3 sets of 10-12 reps

Wrist Flexion Push-Up

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Optional Cool-Down (Choose One):

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