3 Days a Week // Mar. 2025: Half Moon Specialization Phase
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Half Moon-Themed Flow
Yoga class #2: Hip Abduction Practice
Half Moon 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/side
A2. 2-3 sets of 8-10 reps
Dip (Bench) (v1)
Dip (Parallel Bars) (v2)
B1. 2-3 sets of 8-10 reps
Goblet Sumo Squat (Kettlebell) (v1)
Sumo Squat (Barbell) (v2)
B2. 2-3 sets of 6-8 reps/side
Clamshell Raise (v1)
Standing Clamshell Raise (Kettlebell) (v2)
C1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell) (v1)
Bottom-Loaded Windmill (Kettlebell) (v2)
Top- and Bottom-Loaded Windmill (Kettlebell) (v3)
C2. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (v1)
Rear Delt Plank March (Chairs) (v2)
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell) (v1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (v2)
day 2
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Overhead Press (Kettlebell) (v1)
90/90 Single-Arm Overhead Press (Kettlebell) (v2)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (v1)
Loaded Doorframe Side Row (Kettlebell) (v2)
C1. 2-3 sets of 8-10 reps/side
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of 8-12 reps/side
Standing Heel Pivot External Rotation (Band) (v1)
Hip External Rotation (Band) (v2)
Headlight Hip Rotation (Kettlebell) (v3)
D2. 2-3 sets of 10-12 reps/side
day 3
A1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (v1)
Lateral Squat & Lateral Lunge (Barbell) (v2)
A2. 2-3 sets of 8-10 reps/side
B1. 2-3 sets of 8-10 reps/side
Elevated Pigeon Hinge (Bench) (v1)
Supported Pigeon Hinge (v2)
Pigeon Hinge (v3)
Pigeon to Low Lunge (v4)
B2. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (v1)
Horse Stance Halo (Kettlebell) (v2)
C1. 2-3 sets of 6-8 reps
Eccentric Camel Lean Back (v1)
Camel Lean Back (v2)
C2. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (v1)
Single-Leg Balance Swap (Kettlebell) (v2)
Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (v3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk