3 Days a Week // Oct. 2025: Malasana 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: Hip Mobility & Control Practice

• Yoga class #2: Creative Malasana (Squat Pose) Flow

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Malasana 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

1.5-Rep Goblet Squat (Kettlebell) (v1)
1.5-Rep Front Squat (Barbell) (v2)

A2. 2-3 sets of 8-10 reps

Scapular Pull-Up (Pull-Up Bar) (v1)
Scapular Sphinx Slide (Blanket) (v2)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket) (v1)
Hamstring Bridge Slide w/ Reach (Blanket) (v2)

B2. 2-3 sets of 6-8 reps*

Crawlout w/ Push-Up

*1 rep = 1 crawlout + 1 push-up

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

Forearm Donkey Kick

C2. 2-3 sets of 10-12 reps

Deficit Calf Raise

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

Squat w/ Alternating Y Raises

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

Shin Box Extension

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day 2

A1. 2-3 sets of 8-10 reps

Conventional Deadlift (Kettlebell) (v1a)
Resisted Conventional Deadlift (Kettlebell & Band) (v1b)
Conventional Deadlift (Barbell) (v2a)
Resisted Conventional Deadlift (Barbell & Band) (v2b)

A2. 2-3 sets of 10-12 reps(/side)

Tibialis Anterior Raise (v1)
Seated Tibialis Anterior Raise (Kettlebell) (v2)

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

Split Squat (Kettlebell) (v1a)
Goblet Knees Over Toes Split Squat (Kettlebell) (v1b)
Split Squat (Barbell) (v2a)
Back-Loaded Knees Over Toes Split Squat (Barbell) (v2b)

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

Single-Arm Gorilla Row

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

Single-Arm Sotts Press (Kettlebell)

C2. 2-3 sets of 10-12 reps/side

90/90 Hip Internal Rotation Lift

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

Bear Crawl (Forward & Backward) (v1)
Hand-Sliding Bear Crawl (Blanket) (v2)

D2. 2-3 sets of 8-10 reps

Tuck-Up (v1)
Straddle-Up (v2)
V-Up (v3)

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day 3

A1. 2-3 sets of 8-10 reps

Straddle Lift (Kettlebell)

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

Low Lunge Leg Lift w/ Wall Press (v1)
Low Lunge Leg Lift w/ Block Press (v2)

B1. 2-3 sets of 6-8 reps

Eccentric Camel Lean Back (v1)
Camel Lean Back (v2)

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

Low Lunge Windmill (Kettlebell) (v1)
Low Lunge Windmill w/ Press (Kettlebell) (v2)

C1. 2-3 sets of 8-10 reps

Goblet Squat w/ Bicep Curl (Kettlebell)

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

Single-Leg Glute Bridge (v1)
Single-Leg Glute Bridge w/ Hip Flexion (Band) (v2)

D1. 2-3 sets of 8-10 reps

Push-Back Plank

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

90/90 Hip External Rotation Lift

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Optional Cool-Down (Choose One):

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