3 Days a Week // Dec. 2024: Integrated Core 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: Integrated Core Yoga ClassYoga class #2: Camel Pose Flow Integrated Core 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 8-10 repsGoblet Squat w/ Heartbeats (Kettlebell) (version 1)Front Squat (Barbell) (version 2) A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)Band-Assisted Pull-Up (Band) (version 2)Eccentric Pull-Up (Pull-Up Bar) (version 3)Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution) B1. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B2. 2-3 sets of 8-10 repsHollow Body Pull Apart (Band) C1. 2-3 sets of 10-12 repsForearm Plank Tricep Extension C2. 2-3 sets of 8-10 reps/sideLateral-Kneeling Adductor Slide (Blanket) D1. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) (version 1)Forearm Side Plank Row w/ Rotation (Band) (version 2) D2. 2-3 sets of 6-8 reps/sideSupine Frozen Bear Rotation day 2 A1. 2-3 sets of 4-6 reps/sideHockey Deadlift (Kettlebell) (version 1)Jefferson Deadlift (Barbell) (version 2) A2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Feet-Elevated Bench Dip (Bench) (version 2)Dip (Parallel Bars) (version 3) B1. 2-3 sets of :20-:30/sideSplit Squat Hold (version 1)Split Squat Hold w/ Pass-Through (Kettlebell) (version 2) B2. 2-3 sets of 6-8 reps/sideBird Dog Pull-Through (Kettlebell) C1. 2-3 sets of 8-10 repsGoblet Wide-Legged Good Morning (Kettlebell) (version 1)Wide-Legged Good Morning (Barbell) (version 2) C2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (version 1)Dead Bug Pullover (Kettlebell) (version 2) D1. 2-3 sets of 8-10 repsPlank to Bear Slide (Blanket) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 8-10 reps/sideSingle-Leg Romanian Deadlift (version 1)Warrior 3 Hop (version 2) A2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Overhead Press (Kettlebell) (version 1)Single-Arm Rotational Overhead Press (Kettlebell) (version 2) B1. 2-3 sets of 6-8 reps/sideSquat w/ Pallof Press (Band) B2. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant C1. 2-3 sets of 8-10 reps(/side)Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)Hip Thrust Single-Arm Bench Press (Kettlebell & Bench) (version 2) C2. 2-3 sets of 8-10 reps/sidePlank Pull-Down (Band) D1. 2-3 sets of 6-8 reps/sideSide Plank w/ Rear Delt Fly (Band) D2. 2-3 sets of 6-8 reps/sideAround the World (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 // Dec. 2024: Integrated Core 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: Integrated Core Yoga ClassYoga class #2: Camel Pose Flow Integrated Core 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 8-10 repsGoblet Squat w/ Heartbeats (Kettlebell) (version 1)Front Squat (Barbell) (version 2) A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)Band-Assisted Pull-Up (Band) (version 2)Eccentric Pull-Up (Pull-Up Bar) (version 3)Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution) B1. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B2. 2-3 sets of 8-10 repsHollow Body Pull Apart (Band) C1. 2-3 sets of 10-12 repsForearm Plank Tricep Extension C2. 2-3 sets of 8-10 reps/sideLateral-Kneeling Adductor Slide (Blanket) D1. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) (version 1)Forearm Side Plank Row w/ Rotation (Band) (version 2) D2. 2-3 sets of 6-8 reps/sideSupine Frozen Bear Rotation day 2 A1. 2-3 sets of 4-6 reps/sideHockey Deadlift (Kettlebell) (version 1)Jefferson Deadlift (Barbell) (version 2) A2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Feet-Elevated Bench Dip (Bench) (version 2)Dip (Parallel Bars) (version 3) B1. 2-3 sets of :20-:30/sideSplit Squat Hold (version 1)Split Squat Hold w/ Pass-Through (Kettlebell) (version 2) B2. 2-3 sets of 6-8 reps/sideBird Dog Pull-Through (Kettlebell) C1. 2-3 sets of 8-10 repsGoblet Wide-Legged Good Morning (Kettlebell) (version 1)Wide-Legged Good Morning (Barbell) (version 2) C2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (version 1)Dead Bug Pullover (Kettlebell) (version 2) D1. 2-3 sets of 8-10 repsPlank to Bear Slide (Blanket) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 8-10 reps/sideSingle-Leg Romanian Deadlift (version 1)Warrior 3 Hop (version 2) A2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Overhead Press (Kettlebell) (version 1)Single-Arm Rotational Overhead Press (Kettlebell) (version 2) B1. 2-3 sets of 6-8 reps/sideSquat w/ Pallof Press (Band) B2. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant C1. 2-3 sets of 8-10 reps(/side)Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)Hip Thrust Single-Arm Bench Press (Kettlebell & Bench) (version 2) C2. 2-3 sets of 8-10 reps/sidePlank Pull-Down (Band) D1. 2-3 sets of 6-8 reps/sideSide Plank w/ Rear Delt Fly (Band) D2. 2-3 sets of 6-8 reps/sideAround the World (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 // Dec. 2024: Integrated Core Specialization Phase
Preview video for December!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Integrated Core Yoga Class
Yoga class #2: Camel Pose Flow
Integrated Core 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 8-10 reps
Goblet Squat w/ Heartbeats (Kettlebell) (version 1)
Front Squat (Barbell) (version 2)
A2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
B1. 2-3 sets of 6-8 reps/side
Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)
B2. 2-3 sets of 8-10 reps
Hollow Body Pull Apart (Band)
C1. 2-3 sets of 10-12 reps
Forearm Plank Tricep Extension
C2. 2-3 sets of 8-10 reps/side
Lateral-Kneeling Adductor Slide (Blanket)
D1. 2-3 sets of 8-10 reps/side
Forearm Side Plank Row (Band) (version 1)
Forearm Side Plank Row w/ Rotation (Band) (version 2)
D2. 2-3 sets of 6-8 reps/side
Supine Frozen Bear Rotation
day 2
A1. 2-3 sets of 4-6 reps/side
Hockey Deadlift (Kettlebell) (version 1)
Jefferson Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Dip (Bench) (version 1)
Feet-Elevated Bench Dip (Bench) (version 2)
Dip (Parallel Bars) (version 3)
B1. 2-3 sets of :20-:30/side
Split Squat Hold (version 1)
Split Squat Hold w/ Pass-Through (Kettlebell) (version 2)
B2. 2-3 sets of 6-8 reps/side
Bird Dog Pull-Through (Kettlebell)
C1. 2-3 sets of 8-10 reps
Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)
C2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (version 1)
Dead Bug Pullover (Kettlebell) (version 2)
D1. 2-3 sets of 8-10 reps
Plank to Bear Slide (Blanket)
D2. 2-3 sets of :20-:30/side
Side Hollow Body Hold & Side Hollow Body Rock
day 3
A1. 2-3 sets of 8-10 reps/side
Single-Leg Romanian Deadlift (version 1)
Warrior 3 Hop (version 2)
A2. 2-3 sets of 8-10 reps/side
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Single-Arm Rotational Overhead Press (Kettlebell) (version 2)
B1. 2-3 sets of 6-8 reps/side
Squat w/ Pallof Press (Band)
B2. 2-3 sets of 10-12 reps/side
Straight-Leg Fire Hydrant
C1. 2-3 sets of 8-10 reps(/side)
Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Hip Thrust Single-Arm Bench Press (Kettlebell & Bench) (version 2)
C2. 2-3 sets of 8-10 reps/side
Plank Pull-Down (Band)
D1. 2-3 sets of 6-8 reps/side
Side Plank w/ Rear Delt Fly (Band)
D2. 2-3 sets of 6-8 reps/side
Around the World (Kettlebell)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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