3 Days a Week // Aug. 2025: Down Dog Jump Forward Specialization Phase
Preview video for this month!
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
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
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)
Three-Point Row (Kettlebell & Bench) (v1)
Bent-over Row (Barbell) (v2)
B1. 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)
B2. 2-3 sets of 6-8 reps
C1. 2-3 sets of 10-12 reps/side
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of :20-:30(/side)
Goblet Carry & March in Place (Kettlebell) (v1)
Single-Arm Overhead Carry & March in Place (Kettlebell) (v2)
Overhead Carry & March in Place (Barbell) (v3)
D2. 2-3 sets of :20-:30
Loaded Plank (Band/Plate) (v1)
Loaded Plank March (Band/Plate) (v2)
day 2
A1. 2-3 sets of 10-12 reps(/side)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 4-6 reps/side*
Reverse Lunge to Forward Lunge (Kettlebell)
*1 rep = 1 reverse lunge + 1 forward lunge
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 8-10 reps(/side)
Glute Bridge w/ Overhead Wall Press (v1)
Single-Leg Glute Bridge w/ Overhead Wall Press (v2)
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of :20-:30
D2. 2-3 sets of 8-10 reps/side
Supine Alternating Leg Lower (v1)
Supine Alternating Leg Lower w/ Overhead Wall Press (v2)
B1. 2-3 sets of 4-6 reps/side*
Reverse Lunge to Single-Leg Romanian Deadlift (Kettlebell)
*1 rep = 1 reverse lunge + 1 single-leg Romanian deadlift
B2. 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)
C1. 2-3 sets of 8-10 reps/side
C2. 2-3 sets of 8-10 reps
D1. 2-3 sets of 6-8 reps/side
Down Dog Alternating Ankle Tap (v1)
Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (v2)
D2. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell) (v1)
Jefferson Curl (Barbell) (v2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk