3 Days a Week // Sept. 2025: Lats Specialization Phase
Preview video for this month!
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)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 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
A2. 2-3 sets of 6-8 reps/side
B1. 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)
B2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (v1)
Pullover w/ Extension (Kettlebell & Bench) (v2)
C1. 2-3 sets of :20-:30
Hanging Hollow Body Hold (Pull-Up Bar) (v1)
Supine Hollow Body Hold (v2)
C2. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band) (v1)
Side-Lying Single-Arm Push-Up (v2)
D1. 2-3 sets of 8-10 reps/side
Crab March (v1)
Crab Tap (v2)
Crab Walk (Forward & Backward) (v3)
D2. 2-3 sets of 8-10 reps/side
Low Lunge Wide Pull-Down (Band & Pull-Up Bar) (v1)
Quadruped Diagonal Pull-Down (Band) (sub)
day 2
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 of 6-8 reps/side
B1. 2-3 sets of :20-:30
Plank Alligator Crawl (Forward & Backward) (Blanket) (v1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)
B2. 2-3 sets of 8-10 reps
Reverse Table Lift (v1)
Resisted Reverse Table Lift (Band) (v2)
C1. 2-3 sets of 6-8 reps
C2. 2-3 sets of :20-:30/side
D1. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)
D2. 2-3 sets of 10-12 reps
day 3
A1. 2-3 sets of 8-10 reps/side
Rear Foot Elevated Split Squat (Kettlebell) (v1)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (v2)
A2. 2-3 sets of 8-10 reps(/side)
Inverted Row (Barbell) (v1)
45° Inverted Row (Bed Sheet) (sub)
Bent-over Single-Arm Row (Kettlebell) (sub)
B1. 2-3 sets of 8-10 reps
B2. 2-3 sets of 8-10 reps
Dip (Bench) (v1)
Feet-Elevated Bench Dip (Bench) (v2)
Dip (Parallel Bars) (v3)
C1. 2-3 sets of 10-12 reps(/side)
Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (v1)
Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (v2)
C2. 2-3 sets of 8-10 reps/side
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of 8-10 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk