3 Days a Week // Apr. 2025: Overhead Press Specialization Phase (#2)
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Down Dog Appreciation Practice
Yoga class #2: Handstand Play & Prep
Overhead Press 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(/side)
Standing Single-Arm Overhead Press (Kettlebell) (v1)
Standing Overhead Press (Barbell) (v2)
A2. 2-3 sets of 8-10 reps
B1. 2-3 sets of 8-10 reps(/side)
Inverted Row (Barbell) (v1)
45° Inverted Row (Bed Sheet) (v2)
Three-Point Row (Kettlebell & Bench) (sub)
B2. 2-3 sets of 10-12 reps
Glute Bridge (Kettlebell) (v1a)
Hip Thrust (Kettlebell & Bench) (v1b)
Glute Bridge (Barbell) (v2a)
Hip Thrust (Barbell & Bench) (v2b)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of 8-10 reps/side
D2. 2-3 sets of 8-10 reps/side
Kneeling Pallof Press (Band) (v1)
Low Lunge Pallof Press (Band) (v2)
day 2
A1. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (v1)
Band-Assisted Pull-Up (Band) (v2)
Eccentric Pull-Up (Pull-Up Bar) (v3)
Pull-Up (Pull-Up Bar) (v4)
Sphinx Slide (Blanket) (v5)
A2. 2-3 sets of 8-10 reps
Hamstring Bridge Slide (Blanket) (v1)
Hamstring Bridge Slide w/ Reach (Blanket) (v2)
B1. 2-3 sets of 8-10 reps
Plank to Down Dog (v1)
Down Dog Push-Up (v2)
B2. 2-3 sets of 6-8 reps/side
Goblet Kneel to Chair (Kettlebell) (v1)
Goblet Alternating Hovering Low Lunge to Chair (Kettlebell) (v2)
C1. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)
C2. 2-3 sets of :20-:30
D1. 2-3 sets of 10-12 reps/side
D2. 2-3 sets of :20-:30(/side)
Single-Arm Overhead Carry & March in Place (Kettlebell) (v1)
Overhead Carry & March in Place (Barbell) (v2)
day 3
A1. 2-3 sets of 8-10 reps/side
Low Lunge Victory Press (Band) (v1a)
Standing Victory Press (Band) (v1b)
Standing Victory Press (Barbell) (v2a)
Standing Single-Leg Victory Press (Barbell) (v2b)
A2. 2-3 sets of 8-10 reps/side
Step-Up (Kettlebell & Bench) (v1)
Step-Up (Barbell & Bench) (v2)
B1. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (v1)
Quadruped Pull-Down (Band) (sub)
B2. 2-3 sets of reps(/side)
Good Morning (Kettlebell) (v1)
Rear Foot Elevated Goblet Good Morning (Kettlebell) (v2)
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 10-12 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk