3 Days a Week // Dec. 2023: Bear Position Specialization Phase Nov 30 Written By Jenni Rawlings Preview video for December! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Warrior 2 All the WaysYoga class #2: Core Connected Flow 2 Bear Position 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 repsSquat Clean (Kettlebell) A2. 2-3 sets of 8-10 repsIncline 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) B1. 2-3 sets of 8-10 repsHamstring Bridge Slide w/ Reach (Blanket) B2. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C1. 2-3 sets of 6-8 reps/sideBear Alternating Shoulder Tap C2. 2-3 sets of 6-8 reps/sideSliding Bear Position Leg Extension (Blanket) D1. 2-3 sets of 6-8 reps/sideWrist Rotation (Broomstick) D2. 2-3 sets of 10-12 repsWrist Extension Push-Up day 2 A1. 2-3 sets of 8-10 rep/sideGoblet Knees Over Toes Split Squat (Kettlebell) (version 1)Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 rep/sideQuadruped Pull-Down (Band) B1. 2-3 sets of 8-10 rep*/side)Glute Bridge w/ Overhead Wall Press (version 1)Single-Leg Glute Bridge w/ Overhead Wall Press (version 2) B2. 2-3 sets of 8-10Plank to Bear Slide (Blanket) C1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)¹ (version 1)Bear to Alternating Single-Arm Crab Reach² (version 2)¹8-10 reps/side²4-6 reps/side C2. 2-3 sets of 6-8 rep/sideSupine Frozen Bear Rotation D1. 2-3 sets of 20-30 reps³Air Squat (to Bench)³Reps (not seconds) D2. 2-3 sets of 8-10 rep/sideSupine Alternating Leg Lower w/ Overhead Wall Press (version 1a)Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1b)Supine Alternating Leg Lower (version 2) day 3 A1. 2-3 sets of 8-10 repsResisted Conventional Deadlift (Kettlebell & Band) (version 1)Resisted Conventional Deadlift (Barbell & Band) (version 2) A2. 2-3 sets of 6-8 repsIncline Explosive Push-Up B1. 2-3 setsProne Single-Leg Hamstring Curl (Band)¹ (version 1)Nordic Hamstring Curl² (version 2)¹10-12 reps²4-6 reps B2. 2-3 sets of :20-:30Wall Sit w/ Front Raise Hold C1. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension C2. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Bear Crawl (Lateral) (version 2) D1. 2-3 sets of 10-12 repsStanding Bicep Curl (Kettlebell) (version 1)Standing Bicep Squeeze Curl (Kettlebell) (version 2) D2. 2-3 sets of 10-12 repsDolphin to Down Dog Tricep Extension Walk-Up (version 1)Dolphin to Down Dog Tricep Extension (version 2)Bear Tricep Extension (version 3) 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 // Dec. 2023: Bear Position Specialization Phase Nov 30 Written By Jenni Rawlings Preview video for December! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Warrior 2 All the WaysYoga class #2: Core Connected Flow 2 Bear Position 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 repsSquat Clean (Kettlebell) A2. 2-3 sets of 8-10 repsIncline 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) B1. 2-3 sets of 8-10 repsHamstring Bridge Slide w/ Reach (Blanket) B2. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C1. 2-3 sets of 6-8 reps/sideBear Alternating Shoulder Tap C2. 2-3 sets of 6-8 reps/sideSliding Bear Position Leg Extension (Blanket) D1. 2-3 sets of 6-8 reps/sideWrist Rotation (Broomstick) D2. 2-3 sets of 10-12 repsWrist Extension Push-Up day 2 A1. 2-3 sets of 8-10 rep/sideGoblet Knees Over Toes Split Squat (Kettlebell) (version 1)Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 rep/sideQuadruped Pull-Down (Band) B1. 2-3 sets of 8-10 rep*/side)Glute Bridge w/ Overhead Wall Press (version 1)Single-Leg Glute Bridge w/ Overhead Wall Press (version 2) B2. 2-3 sets of 8-10Plank to Bear Slide (Blanket) C1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)¹ (version 1)Bear to Alternating Single-Arm Crab Reach² (version 2)¹8-10 reps/side²4-6 reps/side C2. 2-3 sets of 6-8 rep/sideSupine Frozen Bear Rotation D1. 2-3 sets of 20-30 reps³Air Squat (to Bench)³Reps (not seconds) D2. 2-3 sets of 8-10 rep/sideSupine Alternating Leg Lower w/ Overhead Wall Press (version 1a)Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1b)Supine Alternating Leg Lower (version 2) day 3 A1. 2-3 sets of 8-10 repsResisted Conventional Deadlift (Kettlebell & Band) (version 1)Resisted Conventional Deadlift (Barbell & Band) (version 2) A2. 2-3 sets of 6-8 repsIncline Explosive Push-Up B1. 2-3 setsProne Single-Leg Hamstring Curl (Band)¹ (version 1)Nordic Hamstring Curl² (version 2)¹10-12 reps²4-6 reps B2. 2-3 sets of :20-:30Wall Sit w/ Front Raise Hold C1. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension C2. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Bear Crawl (Lateral) (version 2) D1. 2-3 sets of 10-12 repsStanding Bicep Curl (Kettlebell) (version 1)Standing Bicep Squeeze Curl (Kettlebell) (version 2) D2. 2-3 sets of 10-12 repsDolphin to Down Dog Tricep Extension Walk-Up (version 1)Dolphin to Down Dog Tricep Extension (version 2)Bear Tricep Extension (version 3) 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 // Dec. 2023: Bear Position Specialization Phase
Preview video for December!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Warrior 2 All the Ways
Yoga class #2: Core Connected Flow 2
Bear Position 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
Squat Clean (Kettlebell)
A2. 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)
B1. 2-3 sets of 8-10 reps
Hamstring Bridge Slide w/ Reach (Blanket)
B2. 2-3 sets of 8-10 reps/side
Forearm Side Plank Row (Band)
C1. 2-3 sets of 6-8 reps/side
Bear Alternating Shoulder Tap
C2. 2-3 sets of 6-8 reps/side
Sliding Bear Position Leg Extension (Blanket)
D1. 2-3 sets of 6-8 reps/side
Wrist Rotation (Broomstick)
D2. 2-3 sets of 10-12 reps
Wrist Extension Push-Up
day 2
A1. 2-3 sets of 8-10 rep/side
Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 rep/side
Quadruped Pull-Down (Band)
B1. 2-3 sets of 8-10 rep*/side)
Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (version 2)
B2. 2-3 sets of 8-10
Plank to Bear Slide (Blanket)
C1. 2-3 sets
Single-Arm Crab Reach (Kettlebell)¹ (version 1)
Bear to Alternating Single-Arm Crab Reach² (version 2)
¹8-10 reps/side
²4-6 reps/side
C2. 2-3 sets of 6-8 rep/side
Supine Frozen Bear Rotation
D1. 2-3 sets of 20-30 reps³
Air Squat (to Bench)
³Reps (not seconds)
D2. 2-3 sets of 8-10 rep/side
Supine Alternating Leg Lower w/ Overhead Wall Press (version 1a)
Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1b)
Supine Alternating Leg Lower (version 2)
day 3
A1. 2-3 sets of 8-10 reps
Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 2)
A2. 2-3 sets of 6-8 reps
Incline Explosive Push-Up
B1. 2-3 sets
Prone Single-Leg Hamstring Curl (Band)¹ (version 1)
Nordic Hamstring Curl² (version 2)
¹10-12 reps
²4-6 reps
B2. 2-3 sets of :20-:30
Wall Sit w/ Front Raise Hold
C1. 2-3 sets of 8-10 reps
Prone Retraction w/ Elbow Extension
C2. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)
D1. 2-3 sets of 10-12 reps
Standing Bicep Curl (Kettlebell) (version 1)
Standing Bicep Squeeze Curl (Kettlebell) (version 2)
D2. 2-3 sets of 10-12 reps
Dolphin to Down Dog Tricep Extension Walk-Up (version 1)
Dolphin to Down Dog Tricep Extension (version 2)
Bear Tricep Extension (version 3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Jan. 2024: Hip Openers Specialization Phase (#2)
3 Days a Week // Nov. 2023: Heart Openers Specialization Phase