2 Days a Week // Sept. 2025: Lats 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: 2-Block Creative Flow (activating & mobilizing for the lats)

• Yoga class #2: Yogis Who Pull Flow Class (activating for the lats)

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Lats 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

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) (sub)

A2. 2-3 sets

Step-Up (Kettlebell & Bench)¹ (v1)

Reverse Lunge to Step-Up² (v2)

¹8-10 reps/side
²4-6 reps/side (1 rep = 1 lunge + 1 step-up)

B1. 2-3 sets of 6-8 reps*

Conventional Deadlift to Bent-over Two-Arm Row (Kettlebell) (v1)

Romanian Deadlift to Bent-over Row (Barbell) (v2)

*1 rep = 1 deadlift + 1 row

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

Plank Alligator Crawl (Forward & Backward) (Blanket) (v1)

Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)

C1. 2-3 sets of 8-10 reps

Supine Pullover (Kettlebell) (v1)

Pullover w/ Extension (Kettlebell & Bench) (v2)

C2. 2-3 sets of 10-12 reps

Prone A Raise

D1. 2-3 sets of 8-10 reps/side

Single-Arm Crab Reach (Kettlebell)

D2. 2-3 sets of 6-8 reps

Eccentric Reverse Crunch

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day 2

A1. 2-3 sets of 8-10 reps

45° Inverted Row (Bed Sheet) (v1)

Inverted Row (Barbell) (sub)

Bent-over Single-Arm Row (Kettlebell) (sub)

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

Rear Foot Elevated Split Squat (Kettlebell) (v1)

Back-Loaded Rear Foot Elevated Split Squat (Barbell) (v2)

B1. 2-3 sets of 8-10 reps

Dip (Bench) (v1)

Feet-Elevated Bench Dip (Bench) (v2)

Dip (Parallel Bars) (v3)

B2. 2-3 sets of 8-10 reps

Good Morning (Kettlebell) (v1)

Good Morning (Barbell) (v2)

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

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

Quadruped Diagonal Pull-Down (Band) (v2)

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

Side Hollow Body Hold & Side Hollow Body Rock

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

Standing Diagonal Pull-Apart (Band)

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

Hanging Hollow Body Hold (Pull-Up Bar) (v1)

Supine Hollow Body Hold (v2)

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Optional Cool-Down (Choose One):

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