3 Days a Week // Nov. 2024: Forward Fold Specialization Phase
Preview video for November!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Make Friends With Your Hamstrings
Yoga class #2: Parsvottanasana (Pyramid Pose) Flow
Forward Fold 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
Romanian Deadlift (Kettlebell) (version 1)
Romanian Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps
Supine Knee Tuck & Supine Leg Lift (version 1)
Resisted Supine Knee Tuck (Band) (version 2)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 8-10 reps
D1. 2-3 sets of 4-6 reps/side
D2. 2-3 sets of 6-8 reps
day 2
A1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell) (version 1)
Bottom-Loaded Windmill (Kettlebell) (version 2)
Top- and Bottom-Loaded Windmill (Kettlebell) (version 3)
A2. 2-3 sets of 10-12 reps/side
B1. 2-3 sets of 8-10 reps/side
Split Squat w/ Forward Lean (Kettlebell) (version 1)
Split Squat w/ Forward Lean (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 6-8 reps
D1. 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)
D2. 2-3 sets of :20-:30
Hanging Hollow Body Hold (Pull-Up Bar) (version 1)
Supine Hollow Body Hold (substitution)
day 3
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 8-10 reps/side
Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Row (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Seated Goblet Good Morning (Kettlebell) (version 1)
Seated Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
C1. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell) (version 1)
Jefferson Curl (Barbell) (version 2)
C2. 2-3 sets of 6-8 reps
D1. 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)
D2. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (version 1)
Warrior 3 Swap (Kettlebell) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk