2 Days a Week // Jan. 2025: Wheel Specialization Phase (#2)
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Move Your Spine Flow
Yoga class #2: Wheel Play & Prep
Wheel 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 6-8 reps
Eccentric Monty Wolford Squat (v1)
Partial Monty Wolford Squat (v2)
A2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (v1)
Pullover w/ Extension (Kettlebell & Bench) (v2)
B1. 2-3 sets
Hamstring Bridge Slide (Blanket)¹ (v1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (v2)
Nordic Hamstring Curl² (v3)
¹8-10 reps
²4-6 reps
B2. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of :20-:30
Loaded Plank (Band/Plate) (v1)
Loaded Plank March (Band/Plate) (v2)
D2. 2-3 sets of :20-:30
day 2
A1. 2-3 sets of 8-10 reps
Conventional Deadlift (Kettlebell) (v1)
Conventional Deadlift (Barbell) (v2)
A2. 2-3 sets of 8-10 reps
Incline Hindu Push-Up (v1)
Hindu Push-Up (v2)
Divebomber Push-Up (v3)
B1. 2-3 sets of :20-:30/side
Split Squat Hold (v1)
Split Squat Hold w/ Pass-Through (Kettlebell) (v2)
B2. 2-3 sets of 8-10 reps
Bent-over Two-Arm Row (Kettlebell) (v1)
Bent-over Row (Barbell) (v2)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of 8-10 reps
Reverse Table Lift (v1)
Resisted Reverse Table Lift (Band) (v2)
D2. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (v1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk