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

Locust Pull-Down (Band)

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

Kneeling Goblet Squat (Kettlebell)

C2. 2-3 sets of 8-10 reps

Standing Heel-Squeeze Calf Raise

D1. 2-3 sets of 4-6 reps/side

Jefferson Curl w/ Rotation (Kettlebell)

D2. 2-3 sets of 6-8 reps

Resisted Cat-Cow (Band)

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

90/90 Hip Internal Rotation Lift

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

Dolphin Head Tap

C1. 2-3 sets of 10-12 reps

Standing Neutral Grip Bicep Curl (Band)

C2. 2-3 sets of 6-8 reps

Bent-over Cuban Press

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

Straddle Lift (Kettlebell)

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

Forearm Pec Slides (Blanket)

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

Forward Fold to Plank Slide (Blanket)

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