2 Days a Week // July 2025: Hamstring Specialization Phase
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Make Friends With Your Hamstrings
Yoga class #2: Hanumanasana (Forward Splits) Practice
Hamstring 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) (v1)
Romanian Deadlift (Barbell) (v2)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 6-8 reps/side
Eccentric Skater Squat (v1)
Skater Squat (v2)
B2. 2-3 sets of 8-10 reps/side
Warrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (v1a)
Warrior 3 Row (Foot on Wall) (Barbell) (v1b)
Warrior 3 Single-Arm Row (Kettlebell) (v2a)
Warrior 3 Row (Barbell) (v2b)
C1. 2-3 sets of 8-10 reps
Reverse Table Lift (v1)
Reverse Plank Lift (v2)
C2. 2-3 sets of 8-10 reps/side
Supine Alternating Leg Lower (v1)
Supine Alternating Leg Lower w/ Core Engagement (Band) (v2)
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of :20-:30
Staff Pose Walk (Forward & Backward) (v1)
Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (v2)
Overhead Staff Pose Walk (Forward & Backward) (v3)
day 2
A1. 2-3 sets of 8-10 reps
Hamstring Bridge Slide (Blanket) (v1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (v2)
A2. 2-3 sets of 8-10 reps/side
B1. 2-3 sets of 6-8 reps
Goblet Kang Squat (Kettlebell) (v1)
Kang Squat (Barbell) (v2)
B2. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (v1)
Quadruped Pull-Down (Band) (v2)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of 10-12 reps
Reverse Hyperextension (Bench) (v1)
Feet-Elevated Hamstring Bridge (sub)
D2. 2-3 sets of 6-8 reps/side
Dead bug (v1)
Dead bug to Reverse Crunch (v2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk