3 Days a Week // June 2024: Glute Specialization Phase

Preview video for June!

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

• Yoga class #1: Tree Pose All the Ways

• Yoga class #2: Hip Abduction Practice

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Glute Specialization Phase:

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/side

Goblet Curtsy Lunge (Kettlebell) (version 1)
Back-Loaded Curtsy Lunge (Barbell) (version 2)

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

Low Lunge Single-Arm Row (Band) (version 1)
Standing Single-Arm Rotational Row (Band) (version 2)

B1. 2-3 sets of 8-10 reps

Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
Divebomber Push-Up (version 3)

B2. 2-3 sets of 6-8 reps/side

Half Split Slide (Blanket)

C1. 2-3 sets of 10-12 rep/side

Straight-Leg Fire Hydrant

C2. 2-3 sets of 8-12 reps/side

Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)

D1. 2-3 sets of 8-10 reps

Tuck-Up (version 1)
Straddle-Up (version 2)

D2. 2-3 sets of 10-12 reps/side

Forearm Donkey Kick

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day 2

A1. 2-3 sets of 10-12 reps

Glute Bridge (Band) (version 1)
Glute Bridge (Kettlebell) (version 2)
Glute Bridge (Barbell) (version 3)

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

Bird Dog Pull-Down (Band)

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

Goblet Split Squat w/ Rotation (Kettlebell)

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

Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Single-Arm Rotational Overhead Press (Kettlebell) (version 2)

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

Pigeon Chair Squat

C2. 2-3 sets of 8-10 reps

Bear Tricep Extension

D1. 2-3 sets of 8-12 reps/side

Standing Heel Pivot External Rotation (Band) (version 1)
Hip External Rotation (Band) (version 2)
Headlight Hip Rotation (Kettlebell) (version 3)

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

Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)

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day 3

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

Lateral Bound

A2. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

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

Sliding Lateral Lunge (Kettlebell & Blanket) (version 1)
Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (version 2)

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

Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)

C1. 2-3 sets of 8-10 reps/side

Elevated Pigeon Hinge (Bench) (version 1)
Supported Pigeon Hinge (version 2)
Pigeon Hinge (version 3)
Pigeon Slide (Blanket) (version 4)

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

Staff Pose to Tree Leg

D1. 2-3 sets of :20-:30

Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)

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

Supine Windshield Wiper

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Optional Cool-Down (Choose One):

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