Preview video for October!

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

• Yoga class #1: Wild Thing-Focused Flow

• Yoga class #2: Shoulder Fun Yoga Flow

Turkish Get-Up 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

1/4 Turkish Get-Up¹ (version 1)
1/2 Turkish Get-Up¹(version 2)
3/4 Turkish Get-Up² (version 3)
Turkish Get-Up³ (version 4)

¹6-8 reps/side
²3-4 reps/side
³1-2 reps/side

A2. 2-3 sets of 6-8 reps/side

Russian Twist

B1. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)⁴ (version 1)
Band-Assisted Pull-Up (Band)⁴ (version 2)
Eccentric Pull-Up (Pull-Up Bar)⁴ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

⁴Take a wide grip (hands wider than shoulder width)

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

Elevated Pigeon Hinge (Bench) (version 1)
Supported Pigeon Hinge (version 2)
Pigeon Hinge (version 3)
Pigeon Slide (Blanket) (version 4)

C1. 2-3 sets of 10-12 reps

Standing Overhead Tricep Extension (Kettlebell)

C2. 2-3 sets of 8-10 reps/side

Lateral-Kneeling Squat

D1. 2-3 sets of 10-12 reps/side

Standing Shoulder External Rotation (Band)

D2. 2-3 sets of 8-12 reps/side

Standing Heel Pivot External Rotation (Band) (version 1)
Hip External Rotation (Band) (version 2)

day 2

A1. 2-3 sets of 8-10 reps

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

A2. 2-3 sets of :20-:30

Wall Forearm Walk (Band)

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

Goblet Kneel to Chair (Kettlebell) (version 1)
Goblet Alternating Hovering Low Lunge to Chair (Kettlebell) (version 2)

B2. 2-3 sets of :20-:30/side

Single-Arm Overhead Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)

C1. 2-3 sets of 8-10 reps

Scapular Pull-Up (Pull-Up Bar) (version 1)
Side-to-Side Scapular Pull-Up (Pull-Up Bar) (version 2)
Scapular Sphinx Slide (Blanket) (substitution)

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

Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)

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

Staggered Stance Pendulum Rotation (Kettlebell)

D2. 2-3 sets of 4-6 reps/side

Kneeling Halo (Kettlebell) (version 1)
Horse Stance Halo (Kettlebell) (version 2)

day 3

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

Split Squat (Kettlebell) (version 1a)
Rear Foot Elevated Split Squat (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2b)

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

Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)

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

Feet-Elevated Glute Bridge (Bench) (version 1)
Feet-Elevated Hamstring Bridge (version 2)
Feet-Elevated Bridge March (Bench) (version 3)
Single-Leg Feet-Elevated Bridge (version 4)

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

Kneeling Single-Arm Overhead Press (Kettlebell) (version 1)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 2)
Standing Single-Arm Overhead Press (Kettlebell) (version 3)
Standing Overhead Press (Barbell) (version 4)

C1. 2-3 sets of 10-12 reps

Dolphin to Down Dog Tricep Extension (version 1)
Dolphin to Down Dog Tricep Extension Walk-Up (version 2)

C2. 2-3 sets of 6-8 reps

Straddle Jefferson Curl (Kettlebell)

D1. 2-3 sets of 8-10 reps/side

Side Plank Dip (version 1)
Feet-Elevated Forearm Side Plank Dip (Bench) (version 2)

D2. 2-3 sets of 8-10 reps/side

Kneeling Overhead Pallof Press (Band)

Optional Cool-Down (Choose One):

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