3 Days a Week // Apr. 2024: Monty Wolford Squat Specialization Phase Mar 31 Written By Jenni Rawlings Preview video for April! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Lower Body Mobility FlowYoga class #2: Hip Stability Flow Monty Wolford Squat 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 repsEccentric Monty Wolford Squat (version 1)Partial Monty Wolford Squat (version 2) A2. 2-3 sets of 8-10 reps/sideDoorframe Side Row (version 1)Loaded Doorframe Side Row (Kettlebell) (version 2) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) B2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) C1. 2-3 sets of 6-8 reps/sideSquat w/ Pallof Press (Band) C2. 2-3 sets of 10-12 repsStanding Bicep Curl (Kettlebell) (version 1)Bent-over Bicep Curl (Kettlebell) (version 2) D1. 2-3 sets of 6-8 reps/sideForearm Side Plank Roll D2. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap (version 1)Bear Alternating Shoulder Tap (version 2) day 2 A1. 2-3 sets of 8-10 repsExplosive Squat to Toes A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)Band-Assisted Pull-Up (Band)¹ (version 2)Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)Wide Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution)¹Take a wide grip (hands wider than shoulder width) B1. 2-3 sets of 4-6 reps/sideSuitcase Deadlift (Kettlebell) B2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift (version 1)Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2) C1. 2-3 sets of 8-10 repsKneeling Goblet Squat (Kettlebell) C2. 2-3 sets of 10-12 reps/sideProne Single-Leg Hamstring Curl (Band) D1. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) (version 1)Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2) D2. 2-3 sets of 8-10 repsTuck-Up (version 1)V-Up (version 2) day 3 A1. 2-3 sets of 6-8 repsEccentric Camel Lean Back (version 1)Camel Lean Back (version 2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Tricep Push-Up (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as tricep push-up (elbows in) B1. 2-3 setsHamstring Bridge Slide (Blanket)² (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)Nordic Hamstring Curl³ (version 3)²8-10 reps³4-6 reps B2. 2-3 sets of 6-8 repsKneeling Slide-Out (Blanket) C1. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) C2. 2-3 sets of 6-8 reps/sideStanding Diagonal Pull-Apart (Band) D1. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (version 1)Deficit Calf Raise (version 2)Standing Calf Raise (Barbell) (version 3) D2. 2-3 sets of 6-8 reps/sideChair Figure 8 (Kettlebell) Optional Cool-Down (Choose One): Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk Back to RGT Member Portal Jenni Rawlings
3 Days a Week // Apr. 2024: Monty Wolford Squat Specialization Phase Mar 31 Written By Jenni Rawlings Preview video for April! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Lower Body Mobility FlowYoga class #2: Hip Stability Flow Monty Wolford Squat 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 repsEccentric Monty Wolford Squat (version 1)Partial Monty Wolford Squat (version 2) A2. 2-3 sets of 8-10 reps/sideDoorframe Side Row (version 1)Loaded Doorframe Side Row (Kettlebell) (version 2) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) B2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) C1. 2-3 sets of 6-8 reps/sideSquat w/ Pallof Press (Band) C2. 2-3 sets of 10-12 repsStanding Bicep Curl (Kettlebell) (version 1)Bent-over Bicep Curl (Kettlebell) (version 2) D1. 2-3 sets of 6-8 reps/sideForearm Side Plank Roll D2. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap (version 1)Bear Alternating Shoulder Tap (version 2) day 2 A1. 2-3 sets of 8-10 repsExplosive Squat to Toes A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)Band-Assisted Pull-Up (Band)¹ (version 2)Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)Wide Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution)¹Take a wide grip (hands wider than shoulder width) B1. 2-3 sets of 4-6 reps/sideSuitcase Deadlift (Kettlebell) B2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift (version 1)Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2) C1. 2-3 sets of 8-10 repsKneeling Goblet Squat (Kettlebell) C2. 2-3 sets of 10-12 reps/sideProne Single-Leg Hamstring Curl (Band) D1. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) (version 1)Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2) D2. 2-3 sets of 8-10 repsTuck-Up (version 1)V-Up (version 2) day 3 A1. 2-3 sets of 6-8 repsEccentric Camel Lean Back (version 1)Camel Lean Back (version 2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Tricep Push-Up (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as tricep push-up (elbows in) B1. 2-3 setsHamstring Bridge Slide (Blanket)² (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)Nordic Hamstring Curl³ (version 3)²8-10 reps³4-6 reps B2. 2-3 sets of 6-8 repsKneeling Slide-Out (Blanket) C1. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) C2. 2-3 sets of 6-8 reps/sideStanding Diagonal Pull-Apart (Band) D1. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (version 1)Deficit Calf Raise (version 2)Standing Calf Raise (Barbell) (version 3) D2. 2-3 sets of 6-8 reps/sideChair Figure 8 (Kettlebell) Optional Cool-Down (Choose One): Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk Back to RGT Member Portal Jenni Rawlings
3 Days a Week // Apr. 2024: Monty Wolford Squat Specialization Phase
Preview video for April!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Lower Body Mobility Flow
Yoga class #2: Hip Stability Flow
Monty Wolford Squat 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
Eccentric Monty Wolford Squat (version 1)
Partial Monty Wolford Squat (version 2)
A2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)
B2. 2-3 sets of 8-10 reps/side
Boat Pose Single-Arm Incline Press (Kettlebell)
C1. 2-3 sets of 6-8 reps/side
Squat w/ Pallof Press (Band)
C2. 2-3 sets of 10-12 reps
Standing Bicep Curl (Kettlebell) (version 1)
Bent-over Bicep Curl (Kettlebell) (version 2)
D1. 2-3 sets of 6-8 reps/side
Forearm Side Plank Roll
D2. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap (version 1)
Bear Alternating Shoulder Tap (version 2)
day 2
A1. 2-3 sets of 8-10 reps
Explosive Squat to Toes
A2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
¹Take a wide grip (hands wider than shoulder width)
B1. 2-3 sets of 4-6 reps/side
Suitcase Deadlift (Kettlebell)
B2. 2-3 sets of 10-12 reps/side
Staff Pose Alternating Leg Lift (version 1)
Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2)
C1. 2-3 sets of 8-10 reps
Kneeling Goblet Squat (Kettlebell)
C2. 2-3 sets of 10-12 reps/side
Prone Single-Leg Hamstring Curl (Band)
D1. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell) (version 1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (version 2)
D2. 2-3 sets of 8-10 reps
Tuck-Up (version 1)
V-Up (version 2)
day 3
A1. 2-3 sets of 6-8 reps
Eccentric Camel Lean Back (version 1)
Camel Lean Back (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as tricep push-up (elbows in)
B1. 2-3 sets
Hamstring Bridge Slide (Blanket)² (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)² (version 2)
Nordic Hamstring Curl³ (version 3)
²8-10 reps
³4-6 reps
B2. 2-3 sets of 6-8 reps
Kneeling Slide-Out (Blanket)
C1. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band)
C2. 2-3 sets of 6-8 reps/side
Standing Diagonal Pull-Apart (Band)
D1. 2-3 sets of 8-10 reps
Standing Calf Raise (Kettlebell) (version 1)
Deficit Calf Raise (version 2)
Standing Calf Raise (Barbell) (version 3)
D2. 2-3 sets of 6-8 reps/side
Chair Figure 8 (Kettlebell)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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