3 Days a Week // Feb. 2025: Lunge Specialization Phase Jan 31 Written By Jenni Rawlings Preview video for this month! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Vigorous Vinyasa Flow (Without the Vinyasa) 10Yoga class #2: Gentle & Restorative Hip-Opening Practice Lunge 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/sideReverse Lunge (Kettlebell) (v1)Overhead Reverse Lunge (Kettlebell) (v2)Reverse Lunge (Barbell) (v3) A2. 2-3 sets of 6-8 reps/sideSupine Frozen Bear Rotation B1. 2-3 sets of 6-8 reps/sideWarrior 1 Goblet Good Morning (Kettlebell) (v1)Warrior 1 Good Morning (Barbell) (v2) B2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair) (v1)Band-Assisted Pull-Up (Band) (v2)Eccentric Pull-Up (Pull-Up Bar) (v3)Pull-Up (Pull-Up Bar) (v4)Sphinx Slide (Blanket) (sub) C1. 2-3 sets1/4 Turkish Get-Up¹ (v1)1/2 Turkish Get-Up¹ (v2)3/4 Turkish Get-Up² (v3)¹6-8 reps/side²3-4 reps/side C2. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) D1. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (v1)Standing Calf Raise (Barbell) (v1) D2. 2-3 sets of 10-12 reps/sideBent-over Single-Arm Tricep Kickback (Band) day 2 A1. 2-3 sets of 8-10 reps/sideGoblet Knees Over Toes Split Squat (Kettlebell) (v1)Back-Loaded Knees Over Toes Split Squat (Barbell) (v2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench) (v1)Band-Assisted Push-Up (Band) (v2)Eccentric Push-Up (v3)Push-Up (v4)Loaded Push-Up (Band/Plate) (v5) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) B2. 2-3 sets of :20-:30Goblet Cross-Over Lateral March w/ High Knee (Kettlebell) C1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (v1)Lateral Squat & Lateral Lunge (Barbell) (v2) C2. 2-3 sets of 3-5 reps/letterWarrior 1 Y/T/W/L (switch legs mid-set) D1. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) (v1)Low Lunge Windmill w/ Press (Kettlebell) (v2) D2. 2-3 sets of 3-5/side/legLow Lunge Halo (Kettlebell) (v1)Kickstand Halo & Single-Leg Halo (Kettlebell) (v2) day 3 A1. 2-3 sets of 8-10 reps/sideGoblet Walking Lunge (Kettlebell) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Overhead Press (Kettlebell) (v1)Warrior 1 Single-Arm Overhead Press (Kettlebell) (v2)Warrior 1 Overhead Press (Barbell) (v3) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (v1)Feet-Elevated Hamstring Bridge (v2)Feet-Elevated Bridge March (Bench) (v3)Single-Leg Feet-Elevated Bridge (v4) B2. 2-3 sets of 8-10 reps/sideWarrior 1 Single-Arm Row (Kettlebell) C1. 2-3 sets of 8-10 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) C2. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D1. 2-3 sets of 6-8 reps/sideShin Box Extension D2. 2-3 sets of 10-12 repsPalms Up External Rotation (Band) 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 // Feb. 2025: Lunge Specialization Phase Jan 31 Written By Jenni Rawlings Preview video for this month! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Vigorous Vinyasa Flow (Without the Vinyasa) 10Yoga class #2: Gentle & Restorative Hip-Opening Practice Lunge 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/sideReverse Lunge (Kettlebell) (v1)Overhead Reverse Lunge (Kettlebell) (v2)Reverse Lunge (Barbell) (v3) A2. 2-3 sets of 6-8 reps/sideSupine Frozen Bear Rotation B1. 2-3 sets of 6-8 reps/sideWarrior 1 Goblet Good Morning (Kettlebell) (v1)Warrior 1 Good Morning (Barbell) (v2) B2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair) (v1)Band-Assisted Pull-Up (Band) (v2)Eccentric Pull-Up (Pull-Up Bar) (v3)Pull-Up (Pull-Up Bar) (v4)Sphinx Slide (Blanket) (sub) C1. 2-3 sets1/4 Turkish Get-Up¹ (v1)1/2 Turkish Get-Up¹ (v2)3/4 Turkish Get-Up² (v3)¹6-8 reps/side²3-4 reps/side C2. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) D1. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (v1)Standing Calf Raise (Barbell) (v1) D2. 2-3 sets of 10-12 reps/sideBent-over Single-Arm Tricep Kickback (Band) day 2 A1. 2-3 sets of 8-10 reps/sideGoblet Knees Over Toes Split Squat (Kettlebell) (v1)Back-Loaded Knees Over Toes Split Squat (Barbell) (v2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench) (v1)Band-Assisted Push-Up (Band) (v2)Eccentric Push-Up (v3)Push-Up (v4)Loaded Push-Up (Band/Plate) (v5) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) B2. 2-3 sets of :20-:30Goblet Cross-Over Lateral March w/ High Knee (Kettlebell) C1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (v1)Lateral Squat & Lateral Lunge (Barbell) (v2) C2. 2-3 sets of 3-5 reps/letterWarrior 1 Y/T/W/L (switch legs mid-set) D1. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) (v1)Low Lunge Windmill w/ Press (Kettlebell) (v2) D2. 2-3 sets of 3-5/side/legLow Lunge Halo (Kettlebell) (v1)Kickstand Halo & Single-Leg Halo (Kettlebell) (v2) day 3 A1. 2-3 sets of 8-10 reps/sideGoblet Walking Lunge (Kettlebell) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Overhead Press (Kettlebell) (v1)Warrior 1 Single-Arm Overhead Press (Kettlebell) (v2)Warrior 1 Overhead Press (Barbell) (v3) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (v1)Feet-Elevated Hamstring Bridge (v2)Feet-Elevated Bridge March (Bench) (v3)Single-Leg Feet-Elevated Bridge (v4) B2. 2-3 sets of 8-10 reps/sideWarrior 1 Single-Arm Row (Kettlebell) C1. 2-3 sets of 8-10 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) C2. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D1. 2-3 sets of 6-8 reps/sideShin Box Extension D2. 2-3 sets of 10-12 repsPalms Up External Rotation (Band) 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 // Feb. 2025: Lunge Specialization Phase
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Vigorous Vinyasa Flow (Without the Vinyasa) 10
Yoga class #2: Gentle & Restorative Hip-Opening Practice
Lunge 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/side
Reverse Lunge (Kettlebell) (v1)
Overhead Reverse Lunge (Kettlebell) (v2)
Reverse Lunge (Barbell) (v3)
A2. 2-3 sets of 6-8 reps/side
Supine Frozen Bear Rotation
B1. 2-3 sets of 6-8 reps/side
Warrior 1 Goblet Good Morning (Kettlebell) (v1)
Warrior 1 Good Morning (Barbell) (v2)
B2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (v1)
Band-Assisted Pull-Up (Band) (v2)
Eccentric Pull-Up (Pull-Up Bar) (v3)
Pull-Up (Pull-Up Bar) (v4)
Sphinx Slide (Blanket) (sub)
C1. 2-3 sets
1/4 Turkish Get-Up¹ (v1)
1/2 Turkish Get-Up¹ (v2)
3/4 Turkish Get-Up² (v3)
¹6-8 reps/side
²3-4 reps/side
C2. 2-3 sets of 6-8 reps/side
Half Split Slide (Blanket)
D1. 2-3 sets of 8-10 reps
Standing Calf Raise (Kettlebell) (v1)
Standing Calf Raise (Barbell) (v1)
D2. 2-3 sets of 10-12 reps/side
Bent-over Single-Arm Tricep Kickback (Band)
day 2
A1. 2-3 sets of 8-10 reps/side
Goblet Knees Over Toes Split Squat (Kettlebell) (v1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (v2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (v1)
Band-Assisted Push-Up (Band) (v2)
Eccentric Push-Up (v3)
Push-Up (v4)
Loaded Push-Up (Band/Plate) (v5)
B1. 2-3 sets of 8-10 reps/side
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket)
B2. 2-3 sets of :20-:30
Goblet Cross-Over Lateral March w/ High Knee (Kettlebell)
C1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (v1)
Lateral Squat & Lateral Lunge (Barbell) (v2)
C2. 2-3 sets of 3-5 reps/letter
Warrior 1 Y/T/W/L (switch legs mid-set)
D1. 2-3 sets of 8-10 reps/side
Low Lunge Windmill (Kettlebell) (v1)
Low Lunge Windmill w/ Press (Kettlebell) (v2)
D2. 2-3 sets of 3-5/side/leg
Low Lunge Halo (Kettlebell) (v1)
Kickstand Halo & Single-Leg Halo (Kettlebell) (v2)
day 3
A1. 2-3 sets of 8-10 reps/side
Goblet Walking Lunge (Kettlebell)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Overhead Press (Kettlebell) (v1)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (v2)
Warrior 1 Overhead Press (Barbell) (v3)
B1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench) (v1)
Feet-Elevated Hamstring Bridge (v2)
Feet-Elevated Bridge March (Bench) (v3)
Single-Leg Feet-Elevated Bridge (v4)
B2. 2-3 sets of 8-10 reps/side
Warrior 1 Single-Arm Row (Kettlebell)
C1. 2-3 sets of 8-10 reps/side
Low Lunge Reverse Wood Chop (Kettlebell)
C2. 2-3 sets of 8-10 reps/side
Side Bend (Kettlebell)
D1. 2-3 sets of 6-8 reps/side
Shin Box Extension
D2. 2-3 sets of 10-12 reps
Palms Up External Rotation (Band)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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