Preview video for September!

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

• Yoga class #1: Flow to Pincha or Headstand

• Yoga class #2: Taking the Fear Out of Headstand

Strength for Headstand 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

Forward Lunge (Kettlebell) (version 1)
Back-Loaded Forward Lunge (Barbell) (version 2)

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

Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell)

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

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

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

Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)

C1. 2-3 sets of 10-12 reps/side

Forearm Donkey Kick

C2. 2-3 sets of :20-:30

Neck Extension Bridge (Chair)

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

Plank Alternating Shoulder Tap

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

Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)

day 2

A1. 2-3 sets of 4-6 reps/side

Twisting Squat

A2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)

¹Perform as tricep push-up (elbows in)

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

Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
Single-Leg Bear to Down Dog (version 4)

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

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

C1. 2-3 sets of 8-10 reps

Good Morning (Kettlebell) (version 1a)
Goblet Wide-Legged Good Morning (Kettlebell) (version 1b)
Good Morning (Barbell) (version 2a)
Wide-Legged Good Morning (Barbell) (version 2b)

C2. 2-3 sets of 8-10 reps

Dolphin Head Tap

D1. 2-3 sets of 10-12 reps

Bent-over Bicep Curl (Kettlebell)

D2. 2-3 sets of :20-:30

Table Top Neck Flexion Plank (Chair) (version 1)
Wall Neck Flexion Plank (version 2)

day 3

A1. 2-3 sets of 6-8 reps(/side)

Single-Arm Squat-Press (Kettlebell) (version 1)
Squat-Press (Barbell) (version 2)

A2. 2-3 sets of 6-8 reps

Dolphin to Forearm Plank Slide (Blanket)

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

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

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

Plank Pull-Down (Band)

C1. 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)

C2. 2-3 sets of 8-10 reps

Standing Calf Raise (Kettlebell) (version 1a)
Standing Heel-Squeeze Calf Raise (version 1b)
Standing Calf Raise (Barbell) (version 2)

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

Staff Pose Halo (Kettlebell)

D2. 2-3 sets of 8-10 reps

Radio-Ulnar Push-Up

Optional Cool-Down (Choose One):

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