2 Days a Week // Feb. 2024: Rotator Cuff Specialization Phase

Preview video for February!


 
 

Suggested yoga classes from Jenni's library for this month's theme (optional!):


Rotator Cuff Specialization Phase:

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

Squat Clean (Kettlebell)

 

B2. 2-3 sets of 8-10 reps

Front Raise w/ Pull Apart (Band)

 

C2. 2-3 sets of 6-8 reps

Bent-over Cuban Press

 

D1. 2-3 sets of 10-12 reps/side

Single-Arm Shrug (Band)

D2. 2-3 sets of 8-10 reps

Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)


day 2

A1. 2-3 sets of 8-10 reps

Goblet Squat w/ Heartbeats (Kettlebell) (version 1)
Back Squat (Barbell) (version 2)

A2. 2-3 sets of 3-5 reps/letter

Bent-over Y/T/W/L

 

B1. 2-3 sets of 8-10 reps

Good Morning (Kettlebell) (version 1)
Good Morning (Barbell) (version 2)

B2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)

 

C1. 2-3 sets of 10-12 reps

Towel Bicep Curl (Kettlebell & Towel)

C2. 2-3 sets of 4-6 reps/side

Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)

 

D1. 2-3 sets of 10-12 reps/side

Lateral Raise (Band)

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

Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)


Optional Cool-Down (Choose One):

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

Justin Mabee

Designer @Squarespace. 12 year web design veteran. 500+ projects completed. Memberships, Courses, Websites, Product Strategy and more.

https://justinmabee.com
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2 Days a Week // Mar. 2024: Prone Backbend Specialization Phase

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2 Days a Week // Jan. 2024: Hip Openers Specialization Phase (#2)