3 Days a Week // July 2025: Hamstring Specialization Phase

Preview video for this month!

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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

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Hamstring 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 8-10 reps

Romanian Deadlift (Kettlebell) (v1)
Romanian Deadlift (Barbell) (v2)

A2. 2-3 sets of 8-10 reps(/side)

Single-Arm Bench Press (Kettlebell) (v1)
Bench Press (Barbell & Bench) (v2)

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

Low Lunge Pull-Down (Band & Pull-Up Bar) (v1)
Quadruped Pull-Down (Band) (sub)

C1. 2-3 sets of 10-12 reps

Reverse Hyperextension (Bench) (v1)
Feet-Elevated Hamstring Bridge (v2)

C2. 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)

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

Low Lunge Eccentric Leg Curl

D2. 2-3 sets of 3-5 reps/letter

Bent-over Y/T/W/L

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day 2

A1. 2-3 sets of 6-8 reps

Goblet Kang Squat (Kettlebell) (v1)
Kang Squat (Barbell) (v2)

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

Boat Pose Single-Arm Incline Press (Kettlebell)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (v1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (v2)

B2. 2-3 sets of 6-8 reps

Forward Fold to Plank Slide (Blanket)

C1. 2-3 sets of 10-12 reps

Deficit Calf Raise

C2. 2-3 sets of 10-12 reps

Bent-over Bicep Curl (Kettlebell)

D1. 2-3 sets of 10-12 reps/side

Staff Pose Alternating Leg Lift (v1)
Staff Pose Alternating Leg Lift w/ Overhead Reach (v2)

D2. 2-3 sets of 6-8 reps/side

Dead bug (v1)
Dead bug to Reverse Crunch (v2)

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day 3

A1. 2-3 sets of 6-8 reps/side

Kickstand Romanian Deadlift (Kettlebell) (v1a)
Kickstand Romanian Deadlift (Barbell) (v1b)
Single-Leg Romanian Deadlift (Kettlebell) (v2a)
Single-Leg Romanian Deadlift (Barbell) (v2b)

A2. 2-3 sets of 6-8 reps

Incline Explosive Push-Up

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

Split Squat w/ Forward Lean (Kettlebell) (v1)
Split Squat w/ Forward Lean (Barbell) (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 4-6 reps/side

Staff Pose Halo (Kettlebell)

D1. 2-3 sets of 8-10 reps

Locust Heel Tap

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

Supine Alternating Leg Lower (v1)
Supine Alternating Leg Lower w/ Core Engagement (Band) (v2)

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Optional Cool-Down (Choose One):

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