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

Preview video for February!

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

• Yoga class #1: Vigorous Vinyasa Flow 4

• Yoga class #2: Shoulder Fun Yoga Flow

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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

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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

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

B2. 2-3 sets of 8-10 reps

Upright Row (Kettlebell) (version 1)
Upright Row (Barbell) (version 2)

C1. 2-3 sets of 8-10 reps

Front Raise w/ Pull Apart (Band)

C2. 2-3 sets of 10-12 reps/side

Single-Arm Shrug (Band)

D1. 2-3 sets of 8-10 reps/side

Plank Pull-Through (Kettlebell)

D2. 2-3 sets of 8-10 reps/side

Kneeling Overhead Pallof Press (Band)

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day 2

A1. 2-3 sets of 8-10 reps/side

Goblet Walking Lunge (Kettlebell)

A2. 2-3 sets of 8-10 reps/side

Standing Single-Arm Waiter's Press (Kettlebell) (version 1)
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 2)

B1. 2-3 sets of 8-10 reps

Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)
Single-Leg Reverse Table Lift w/ Pigeon Leg (version 3)

B2. 2-3 sets of :20-:30

Wall Sit w/ Front Raise Hold

C1. 2-3 sets of 3-5/side*

Upper Quarter Y-Balance Slide

*1 rep = all 3 directions

C2. 2-3 sets of 8-10 reps

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

D1. 2-3 sets of :20-:30(/side)

Goblet Carry & March in Place (Kettlebell) (version 1)
Single-Arm Overhead Carry & March in Place (Kettlebell) (version 2)
Overhead Carry & March in Place (Barbell) (version 3)

D2. 2-3 sets of 10-12 reps

Palms Up External Rotation (Band)

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day 3

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 6-8 reps

Bent-over Cuban Press

B1. 2-3 sets of 10-12 reps

Glute Bridge (Kettlebell) (version 1a)
Hip Thrust (Kettlebell & Bench) (version 1b)
Glute Bridge (Barbell) (version 2a)
Hip Thrust (Barbell & Bench) (version 2b)

B2. 2-3 sets of 10-12 reps

Towel Bicep Curl (Kettlebell & Towel)

C1. 2-3 sets of 10-12 reps/side

Lateral Raise (Band)

C2. 2-3 sets of :20-:30

Bear Crawl (Forward & Backward) (version 1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (version 2)

D1. 2-3 sets of 6-8 reps/side

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

D2. 2-3 sets of 4-6 reps/side

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

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Optional Cool-Down (Choose One):

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