3 Days a Week // Dec. 2023: Bear Position Specialization Phase

Preview video for December!

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

• Yoga class #1: Warrior 2 All the Ways

• Yoga class #2: Core Connected Flow 2

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Bear Position Specialization Program:

Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps

Squat Clean (Kettlebell)

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)
Loaded Push-Up (Band/Plate) (version 5)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide w/ Reach (Blanket)

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

Forearm Side Plank Row (Band)

C1. 2-3 sets of 6-8 reps/side

Bear Alternating Shoulder Tap

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

Sliding Bear Position Leg Extension (Blanket)

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

Wrist Rotation (Broomstick)

D2. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

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day 2

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

Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)

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

Quadruped Pull-Down (Band)

B1. 2-3 sets of 8-10 rep*/side)

Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (version 2)

B2. 2-3 sets of 8-10

Plank to Bear Slide (Blanket)

C1. 2-3 sets

Single-Arm Crab Reach (Kettlebell)¹ (version 1)
Bear to Alternating Single-Arm Crab Reach² (version 2)

¹8-10 reps/side
²4-6 reps/side

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

Supine Frozen Bear Rotation

D1. 2-3 sets of 20-30 reps³

Air Squat (to Bench)

³Reps (not seconds)

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

Supine Alternating Leg Lower w/ Overhead Wall Press (version 1a)
Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1b)
Supine Alternating Leg Lower (version 2)

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day 3

A1. 2-3 sets of 8-10 reps

Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 2)

A2. 2-3 sets of 6-8 reps

Incline Explosive Push-Up

B1. 2-3 sets

Prone Single-Leg Hamstring Curl (Band)¹ (version 1)
Nordic Hamstring Curl² (version 2)

¹10-12 reps
²4-6 reps

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

Wall Sit w/ Front Raise Hold

C1. 2-3 sets of 8-10 reps

Prone Retraction w/ Elbow Extension

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

Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)

D1. 2-3 sets of 10-12 reps

Standing Bicep Curl (Kettlebell) (version 1)
Standing Bicep Squeeze Curl (Kettlebell) (version 2)

D2. 2-3 sets of 10-12 reps

Dolphin to Down Dog Tricep Extension Walk-Up (version 1)
Dolphin to Down Dog Tricep Extension (version 2)
Bear Tricep Extension (version 3)

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Optional Cool-Down (Choose One):

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