3 Days a Week // June 2025: Side Crow Specialization Phase
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Cross Body Core Class (Click here for the new class library; click here for the classic class library)
Yoga class #2: Rotational Core Flow (Click here for the new class library; click here for the classic class library)
Side Crow 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
Eccentric Skater Squat (v1)
Skater Squat (v2)
Dragon Skater Squat (v3)
A2. 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)
B1. 2-3 sets of 8-10 reps
B2. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band) (v1)
Side-Lying Single-Arm Push-Up (v2)
C1. 2-3 sets of 6-8 reps/side
D1. 2-3 sets of 8-10 reps
Scapular Dip (Blocks/Chairs) (v1)
Loaded Scapular Dip (Blocks) (v2)
D2. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (v1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)
day 2
A1. 2-3 sets
Single-Arm Front Squat (Kettlebell)¹ (v1)
Front Squat (Barbell)² (v2)
¹4-6 reps/side
²8-10 reps
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)³ (v1)
Band-Assisted Push-Up (Band)³ (v2)
Eccentric Push-Up³ (v3)
Diamond Push-Up (v4)
Loaded Push-Up (Band/Plate)³ (v5)
³Perform as diamond push-up
B1. 2-3 sets of 6-8 reps/side
Clamshell Raise (v1)
Deficit Clamshell Raise (v2)
B2. 2-3 sets of 8-10 reps/side
Three-Point Row (Kettlebell & Bench) (v1)
Bent-over Single-Arm Row (Kettlebell) (v2)
C1. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap (v1)
Bear Alternating Shoulder Tap (v2)
C2. 2-3 sets of 8-10 reps
Supine Knee Tuck & Supine Leg Lift (v1)
Resisted Supine Knee Tuck (Band) (v2)
Hanging Leg Raise (Pull-Up Bar) (v3)
day 3
A1. 2-3 sets of 4-6 reps/side
Hockey Deadlift (Kettlebell) (v1)
Jefferson Deadlift (Barbell) (v2)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 6-8 reps/side
Single-Leg Squat (To Chair/Bench) (v1)
Single-Leg Squat (Off Bench) (v2)
B2. 2-3 sets of 6-8 reps/side
Down Dog Alternating Ankle Tap (v1)
Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (v2)
Push-up to Down Dog Ankle Tap (v3)
C1. 2-3 sets of 8-10 reps/side
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of 10-12 reps
D2. 2-3 sets of 10-12 reps
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk