3 Days a Week // Jan. 2024: Hip Openers Specialization Phase (#2) Jan 1 Written By Jenni Rawlings Preview video for January! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Hip-Opening Active FlowYoga class #2: Gentle Hip-Focused Practice Hip Openers Specialization Phase (#2):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 repsSumo Deadlift (Kettlebell) (version 1)Sumo Deadlift (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Leg Lift w/ Wall Press (version 1)Low Lunge Leg Lift w/ Block Press (version 2) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C1. 2-3 sets of 8-10 reps/sideElevated Pigeon Hinge (Bench) (version 1)Supported Pigeon Hinge (version 2)Pigeon Hinge (version 3)Pigeon Slide (Blanket) (version 4) C2. 2-3 sets of :20-:30Down Dog Walk (Forward & Backward) D1. 2-3 sets of 8-10 reps/sideSide Plank Dip (version 1)Feet-Elevated Forearm Side Plank Dip (Bench) (version 2) D2. 2-3 sets of :20-:30Long Lever Forearm Plank & Forearm Plank Slides day 2 A1. 2-3 sets of 8-10 repsGoblet Squat (Kettlebell) 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 8-10 reps/sideSingle-Leg Romanian Deadlift (Kettlebell)(version 1)Single-Leg Romanian Deadlift (Barbell) (version 2)Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 3) B2. 2-3 sets of 8-10 reps/sideKneeling Victory Press (Band) (version 1)Low Lunge Victory Press (Band) (version 2) C1. 2-3 sets of 6-8 reps/sideShin Box Extension C2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) D1. 2-3 setsSeated Adductor Squeeze¹ (version 1)Frog Adductor Slide (Blanket)² (version 2)Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)¹3 x :10 hold w/ :10 rest in between²8-10 reps D2. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant day 3 A1. 2-3 sets1/4 Turkish Get-Up (Kettlebell)¹ (version 1)1/2 Turkish Get-Up¹ (version 2)3/4 Turkish Get-Up² (version 3)Turkish Get-Up³ (version 4)¹6-8 reps/side²3-4 reps/side³1-2 reps/side A2. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift B1. 2-3 sets of 8-10 repsGoblet Wide-Legged Good Morning (Kettlebell) (version 1)Wide-Legged Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 reps(/side)Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)Glute Bridge Floor Press (Barbell) (version 2) C1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (version 1)Lateral Squat & Lateral Lunge (Barbell) (version 2) C2. 2-3 sets of 3-5 reps/letterBent-over Y/T/W/L D1. 2-3 sets of 6-8 reps/sideClamshell Raise (version 1)Reverse Table Top to Clamshell Raise (version 2) D2. 2-3 sets of 8-10 repsReverse Plank Lift (version 2)Crab to Reverse Plank Slide (Blanket) (version 2)Staff Pose to Reverse Plank Slide (Blanket) (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 // Jan. 2024: Hip Openers Specialization Phase (#2) Jan 1 Written By Jenni Rawlings Preview video for January! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Hip-Opening Active FlowYoga class #2: Gentle Hip-Focused Practice Hip Openers Specialization Phase (#2):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 repsSumo Deadlift (Kettlebell) (version 1)Sumo Deadlift (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Leg Lift w/ Wall Press (version 1)Low Lunge Leg Lift w/ Block Press (version 2) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C1. 2-3 sets of 8-10 reps/sideElevated Pigeon Hinge (Bench) (version 1)Supported Pigeon Hinge (version 2)Pigeon Hinge (version 3)Pigeon Slide (Blanket) (version 4) C2. 2-3 sets of :20-:30Down Dog Walk (Forward & Backward) D1. 2-3 sets of 8-10 reps/sideSide Plank Dip (version 1)Feet-Elevated Forearm Side Plank Dip (Bench) (version 2) D2. 2-3 sets of :20-:30Long Lever Forearm Plank & Forearm Plank Slides day 2 A1. 2-3 sets of 8-10 repsGoblet Squat (Kettlebell) 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 8-10 reps/sideSingle-Leg Romanian Deadlift (Kettlebell)(version 1)Single-Leg Romanian Deadlift (Barbell) (version 2)Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 3) B2. 2-3 sets of 8-10 reps/sideKneeling Victory Press (Band) (version 1)Low Lunge Victory Press (Band) (version 2) C1. 2-3 sets of 6-8 reps/sideShin Box Extension C2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) D1. 2-3 setsSeated Adductor Squeeze¹ (version 1)Frog Adductor Slide (Blanket)² (version 2)Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)¹3 x :10 hold w/ :10 rest in between²8-10 reps D2. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant day 3 A1. 2-3 sets1/4 Turkish Get-Up (Kettlebell)¹ (version 1)1/2 Turkish Get-Up¹ (version 2)3/4 Turkish Get-Up² (version 3)Turkish Get-Up³ (version 4)¹6-8 reps/side²3-4 reps/side³1-2 reps/side A2. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift B1. 2-3 sets of 8-10 repsGoblet Wide-Legged Good Morning (Kettlebell) (version 1)Wide-Legged Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 reps(/side)Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)Glute Bridge Floor Press (Barbell) (version 2) C1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (version 1)Lateral Squat & Lateral Lunge (Barbell) (version 2) C2. 2-3 sets of 3-5 reps/letterBent-over Y/T/W/L D1. 2-3 sets of 6-8 reps/sideClamshell Raise (version 1)Reverse Table Top to Clamshell Raise (version 2) D2. 2-3 sets of 8-10 repsReverse Plank Lift (version 2)Crab to Reverse Plank Slide (Blanket) (version 2)Staff Pose to Reverse Plank Slide (Blanket) (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 // Jan. 2024: Hip Openers Specialization Phase (#2)
Preview video for January!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Hip-Opening Active Flow
Yoga class #2: Gentle Hip-Focused Practice
Hip Openers Specialization Phase (#2):
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
Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Leg Lift w/ Wall Press (version 1)
Low Lunge Leg Lift w/ Block Press (version 2)
B1. 2-3 sets of 8-10 reps/side
Goblet Split Squat w/ Rotation (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
Bird Dog Row (Kettlebell & Bench)
C1. 2-3 sets of 8-10 reps/side
Elevated Pigeon Hinge (Bench) (version 1)
Supported Pigeon Hinge (version 2)
Pigeon Hinge (version 3)
Pigeon Slide (Blanket) (version 4)
C2. 2-3 sets of :20-:30
Down Dog Walk (Forward & Backward)
D1. 2-3 sets of 8-10 reps/side
Side Plank Dip (version 1)
Feet-Elevated Forearm Side Plank Dip (Bench) (version 2)
D2. 2-3 sets of :20-:30
Long Lever Forearm Plank & Forearm Plank Slides
day 2
A1. 2-3 sets of 8-10 reps
Goblet Squat (Kettlebell)
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 8-10 reps/side
Single-Leg Romanian Deadlift (Kettlebell)(version 1)
Single-Leg Romanian Deadlift (Barbell) (version 2)
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 3)
B2. 2-3 sets of 8-10 reps/side
Kneeling Victory Press (Band) (version 1)
Low Lunge Victory Press (Band) (version 2)
C1. 2-3 sets of 6-8 reps/side
Shin Box Extension
C2. 2-3 sets of 8-10 reps/side
Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)
D1. 2-3 sets
Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
Loaded Frog Adductor Slide (Kettlebell & Blanket)² (version 3)
¹3 x :10 hold w/ :10 rest in between
²8-10 reps
D2. 2-3 sets of 10-12 reps/side
Straight-Leg Fire Hydrant
day 3
A1. 2-3 sets
1/4 Turkish Get-Up (Kettlebell)¹ (version 1)
1/2 Turkish Get-Up¹ (version 2)
3/4 Turkish Get-Up² (version 3)
Turkish Get-Up³ (version 4)
¹6-8 reps/side
²3-4 reps/side
³1-2 reps/side
A2. 2-3 sets of 10-12 reps/side
90/90 Hip Internal Rotation Lift
B1. 2-3 sets of 8-10 reps
Goblet Wide-Legged Good Morning (Kettlebell) (version 1)
Wide-Legged Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Glute Bridge Single-Arm Floor Press (Kettlebell) (version 1)
Glute Bridge Floor Press (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (version 1)
Lateral Squat & Lateral Lunge (Barbell) (version 2)
C2. 2-3 sets of 3-5 reps/letter
Bent-over Y/T/W/L
D1. 2-3 sets of 6-8 reps/side
Clamshell Raise (version 1)
Reverse Table Top to Clamshell Raise (version 2)
D2. 2-3 sets of 8-10 reps
Reverse Plank Lift (version 2)
Crab to Reverse Plank Slide (Blanket) (version 2)
Staff Pose to Reverse Plank Slide (Blanket) (version 3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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