Preview video for September!

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

• Yoga class #1: Heart Opening Flow

• Yoga class #2: Bringing Shoulder Stand Back

Shoulder Stand 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

Goblet Squat (Kettlebell) (version 1)
Spanish Squat (Band) (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)
Feet-Elevated Push-Up (version 5)

B1. 2-3 sets of 8-10 reps

Reverse Plank Lift (version 1)
Crab to Reverse Plank Slide (Blanket) (version 2)
Staff Pose to Reverse Plank Slide (Blanket) (version 3)

B2. 2-3 sets of 6-8 reps

Dolphin to Forearm Plank Slide (Blanket)

C1. 2-3 sets of 8-10 reps/side

Low Lunge Windmill (Kettlebell) (version 1)
Low Lunge Windmill w/ Press (Kettlebell) (version 2)

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

Low Lunge Pull-Apart Thoracic Spine Rotation (Band) (version 1)
Warrior 1 Pull-Apart Thoracic Spine Rotation (Band) (version 2)

D1. 2-3 sets of :20-:30

Neck Extension Bridge (Chair)

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

Face Up Plank (Bench)

day 2

A1. 2-3 sets of 6-8 reps*

Conventional Deadlift to Bent-over Two-Arm Row (Kettlebell) (version 1)
Romanian Deadlift to Bent-over Row (Barbell) (version 2)

*1 rep = 1 deadlift + 1 row

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

Front Rack Carry & March in Place (Kettlebell) (version 1)
Front Rack Carry & March in Place (Barbell) (version 2)

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 10-12 reps(/side)

Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)
Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (substitution)

C1. 2-3 sets of 8-10 reps

Upright Row (Kettlebell) (version 1)
Upright Row (Barbell) (version 2)

C2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)

D1. 2-3 sets of :20-:30

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

D2. 2-3 sets of 10-12 reps

Prone Thoracic Spine Extension

day 3

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

Reverse Lunge (Kettlebell) (version 1a)
Overhead Reverse Lunge (Kettlebell) (version 1b)
Reverse Lunge (Barbell) (version 2)

A2. 2-3 sets of 6-8 reps

Kneeling Slide-Out (Blanket)

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

Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)
Single-Leg Reverse Table Lift w/ Pigeon Leg (version 3)

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

Standing Victory Press (Band) (version 1)
Standing Victory Press (Barbell) (version 2)

C1. 2-3 sets of 10-12 reps

Standing Pronated Grip Bicep Curl (Band)

C2. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension

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

Supine Neck Rotation (Bench)

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

Crab March (version 1)
Crab Tap (version 2)
Crab Walk (Forward & Backward) (version 3)

Optional Cool-Down (Choose One):

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