2 Days a Week // Aug. 2025: Down Dog Jump Forward 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: Put a Spring in Your Yoga Step

• Yoga class #2: Handstand Play & Prep

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Down Dog Jump Forward 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(/side)

Single-Arm Squat-Press (Kettlebell) (v1)

Squat-Press (Barbell) (v2)

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

Locust Pull-Down (Band)

B1. 2-3 sets of 4-6 reps/side*

Reverse Lunge to Single-Leg Romanian Deadlift (Kettlebell)

*1 rep = 1 lunge + 1 single-leg Romanian deadlift

B2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (v1)

Band-Assisted Push-Up (Band) (v2)

Eccentric Push-Up (v3)

Push-Up (v4)

Feet-Elevated Push-Up (v5)

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

Down Dog Alternating Ankle Tap (v1)

Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (v2)

C2. 2-3 sets of 6-8 reps

Wall Angel

D1. 2-3 sets of 6-8 reps

Jefferson Curl (Kettlebell) (v1)

Jefferson Curl (Barbell) (v2)

D2. 2-3 sets of :20-:30

Loaded Plank (Band/Plate) (v1)

Loaded Plank March (Band/Plate) (v2)

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day 2

A1. 2-3 sets of 6-8 reps

Down Dog Push-Off

A2. 2-3 sets of 6-8 reps

Explosive Squat to Toes (v1)

Squat Jump (v2)

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

Three-Point Row (Kettlebell & Bench) (v1)

Bent-over Row (Barbell) (v2)

B2. 2-3 sets of 8-10 reps

Bear to Down Dog (v1)

Bear to Down Dog (Band) (v2)

Feet-Elevated Bear to Down Dog (Bench) (v3)

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

Kneeling Single-Arm Overhead Press (Kettlebell) (v1)

Low Lunge Single-Arm Overhead Press (Kettlebell) (v2)

Standing Single-Arm Overhead Press (Kettlebell) (v3)

Standing Overhead Press (Barbell) (v4)

C2. 2-3 sets of 8-10 reps/side

Plank Pull-Through (Kettlebell)

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

Glute Bridge w/ Overhead Wall Press (v1)

Single-Leg Glute Bridge w/ Overhead Wall Press (v2)

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

Supine Alternating Leg Lower (v1)

Supine Alternating Leg Lower w/ Overhead Wall Press (v2)

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Optional Cool-Down (Choose One):

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