Preview video for March!

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

• Yoga class #1: Shoulder Blade Mobility Flow

• Yoga class #2: Hamstring Strength & Length

Prone Backbend Specialization Phase:

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 6-8 reps

Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)

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

Overhead Press w/ Suitcase Hold (Kettlebell)

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

Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)

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

Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)

C1. 2-3 sets

Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)

¹:20-:30/side
²6-8 reps/side

C2. 2-3 sets of 6-8 reps/side

Russian Twist

D1. 2-3 sets of 10-12 reps

Prone A Raise

D2. 2-3 sets of 6-8 reps

Wall Angel

day 2

A1. 2-3 sets of 8-10 reps

Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift to High Pull (Kettlebell) (version 2)
Sumo Deadlift (Barbell) (version 3)
Sumo Deadlift to High Pull (Barbell) (version 4)

A2. 2-3 sets of 10-12 reps

Prone Y Raise (Bench) (version 1)
Prone Y Raise (version 2)

B1. 2-3 sets of 8-10 reps/side

Goblet Alternating Reverse Lunge w/ Rotation (Kettlebell)

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

T-Arm Tricep Extension (Band) (version 1)
Side-Lying Single-Arm Push-Up (version 2)

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

Crab March (version 1)
Crab Tap (version 2)
Crab Walk (Forward & Backward) (version 3)

C2. 2-3 sets of 8-10 reps

Toe Touch Squat w/ Reach

D1. 2-3 sets of 10-12 reps

Standing Pull-Apart (Band) (version 1)
Hollow Body Pull Apart (Band) (version 2)

D2. 2-3 sets of :20-:30/side

Side Hollow Body Hold & Side Hollow Body Rock

day 3

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

Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps

Dip (Bench) (version 1)
Feet-Elevated Bench Dip (Bench) (version 2)
Dip (Parallel Bars) (version 3)

B1. 2-3 sets

Single-Arm Crab Reach (Kettlebell)¹ (version 1)
Bear to Alternating Single-Arm Crab Reach² (version 2)

¹8-10 reps/side
²4-6 reps/side

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

Locust Pull-Down (Band)

C1. 2-3 sets of 10-12 reps

Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)

C2. 2-3 sets of 8-10 reps

Seated Crab Shoulder Slide (Blanket)

D1. 2-3 sets of 6-8 reps/side

Low Lunge Reverse Wood Chop (Kettlebell) (version 1)
Standing Reverse Wood Chop (Kettlebell) (version 2)
Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 3)

D2. 2-3 sets of 8-10 reps

Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)

Optional Cool-Down (Choose One):

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