3 Days a Week // May 2024: Down Dog Step Forward Specialization Phase
Preview video for May!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Down Dog Step Forward Tutorial
Yoga class #2: Down Dog Step Forward Flow Yoga Class
Down Dog Step Forward 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 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1)
Overhead Reverse Lunge (Kettlebell) (version 2)
Reverse Lunge (Barbell) (version 3)
A2. 2-3 sets of 8-10 reps
Bent-over Two-Arm Row (Kettlebell) (version 1)
Bent-over Row (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Conventional Deadlift (Kettlebell) (version 1)
Conventional Deadlift (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Plank to Down Dog (version 1)
Down Dog Push-Up (version 2)
C1. 2-3 sets of 6-8 reps/side/leg
C2. 2-3 sets of 8-10 reps
Supine Knee Tuck & Supine Leg Lift (version 1)
Resisted Supine Knee Tuck (Band) (version 2)
D1. 2-3 sets of 3-5 reps/side/leg
D2. 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)
day 2
A1. 2-3 sets of 4-6 reps/side
A2. 2-3 sets of 6-8 reps/side
Down Dog Alternating Ankle Tap (version 1)
Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2)
Push-up to Down Dog Ankle Tap (version 3)
B1. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 8-10 reps/side
Side-to-Side Goblet Lateral Squat (Kettlebell) (version 1)
Side-to-Side Lateral Squat (Barbell) (version 2)
C2. 2-3 sets of :20-:30
D1. 2-3 sets of :20-:30
D2. 2-3 sets of 10-12 reps
day 3
A1. 2-3 sets of 8-10 reps/side
Split Squat (Kettlebell) (version 1a)
Front-Foot Elevated Split Squat (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2b)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 6-8 reps/side
Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
C1. 2-3 sets of 6-8 reps/side
Sliding Bear Position Leg Extension (Blanket) (version 1)
Sliding Bear Position Bird Dog (version 2)
Bear Position Alternating Bird Dog (version 3)
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of 10-12 reps
D2. 2-3 sets of :20-:30
Staff Pose Walk (Forward & Backward) (version 1)
Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (version 2)
Overhead Staff Pose Walk (Forward & Backward) (version 3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk