3 Days a Week // Jan. 2025: Wheel Specialization Phase (#2) Dec 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: Move Your Spine FlowYoga class #2: Wheel Play & Prep Wheel 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 repsEccentric Monty Wolford Squat (v1)Partial Monty Wolford Squat (v2) A2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (v1)Hindu Push-Up (v2)Divebomber Push-Up (v3) B1. 2-3 setsHamstring Bridge Slide (Blanket)¹ (v1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (v2)Nordic Hamstring Curl² (v3)¹8-10 reps²4-6 reps B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 10-12 repsStanding Overhead Tricep Extension (Kettlebell) C2. 2-3 sets of 10-12 repsBent-over Bicep Curl (Kettlebell) D1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)³ (v1)Bear to Alternating Single-Arm Crab Reach⁴ (v2)³8-10 reps/side⁴4-6 reps/side D2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension day 2 A1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell) (v1)Conventional Deadlift (Barbell) (v2) A2. 2-3 sets of :20-:30Loaded Plank (Band/Plate) (v1)Loaded Plank March (Band/Plate) (v2) B1. 2-3 sets of 6-8 reps/sideGoblet Single-Leg Kneeling Squat (Kettlebell) B2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (v1)Pullover w/ Extension (Kettlebell & Bench) (v2) C1. 2-3 sets of 8-10 repsReverse Plank Lift (v1)Crab to Reverse Plank Slide (Blanket) (v2)Staff Pose to Reverse Plank Slide (Blanket) (v3) C2. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) (v1)Full-Range Front Raise (Kettlebell) (v2) D1. 2-3 sets of :20-:30/sideSplit Squat Hold (v1)Split Squat Hold w/ Pass-Through (Kettlebell) (v2) D2. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension day 3 A1. 2-3 sets of 6-8 reps1.5-Rep Goblet Squat (Kettlebell) (v1)1.5-Rep Front Squat (Barbell) (v2) A2. 2-3 sets of 8-10 repsLocust Heel Tap B1. 2-3 sets of 8-10 repsBent-over Two-Arm Row (Kettlebell) (v1)Bent-over Row (Barbell) (v2) B2. 2-3 sets of 8-10 reps(/side)Resisted Single-Arm Floor Press (Kettlebell & Band) (v1)Resisted Bench Press (Barbell & Band) (v2) C1. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (v1)Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2) C2. 2-3 sets of :20-:30Face Up Plank (Bench) D1. 2-3 sets of 8-10 repsReverse Table Lift (v1)Resisted Reverse Table Lift (Band) (v2) D2. 2-3 sets of 10-12 repsWrist Flexion Push-Up 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. 2025: Wheel Specialization Phase (#2) Dec 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: Move Your Spine FlowYoga class #2: Wheel Play & Prep Wheel 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 repsEccentric Monty Wolford Squat (v1)Partial Monty Wolford Squat (v2) A2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (v1)Hindu Push-Up (v2)Divebomber Push-Up (v3) B1. 2-3 setsHamstring Bridge Slide (Blanket)¹ (v1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (v2)Nordic Hamstring Curl² (v3)¹8-10 reps²4-6 reps B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 10-12 repsStanding Overhead Tricep Extension (Kettlebell) C2. 2-3 sets of 10-12 repsBent-over Bicep Curl (Kettlebell) D1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)³ (v1)Bear to Alternating Single-Arm Crab Reach⁴ (v2)³8-10 reps/side⁴4-6 reps/side D2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension day 2 A1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell) (v1)Conventional Deadlift (Barbell) (v2) A2. 2-3 sets of :20-:30Loaded Plank (Band/Plate) (v1)Loaded Plank March (Band/Plate) (v2) B1. 2-3 sets of 6-8 reps/sideGoblet Single-Leg Kneeling Squat (Kettlebell) B2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (v1)Pullover w/ Extension (Kettlebell & Bench) (v2) C1. 2-3 sets of 8-10 repsReverse Plank Lift (v1)Crab to Reverse Plank Slide (Blanket) (v2)Staff Pose to Reverse Plank Slide (Blanket) (v3) C2. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) (v1)Full-Range Front Raise (Kettlebell) (v2) D1. 2-3 sets of :20-:30/sideSplit Squat Hold (v1)Split Squat Hold w/ Pass-Through (Kettlebell) (v2) D2. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension day 3 A1. 2-3 sets of 6-8 reps1.5-Rep Goblet Squat (Kettlebell) (v1)1.5-Rep Front Squat (Barbell) (v2) A2. 2-3 sets of 8-10 repsLocust Heel Tap B1. 2-3 sets of 8-10 repsBent-over Two-Arm Row (Kettlebell) (v1)Bent-over Row (Barbell) (v2) B2. 2-3 sets of 8-10 reps(/side)Resisted Single-Arm Floor Press (Kettlebell & Band) (v1)Resisted Bench Press (Barbell & Band) (v2) C1. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (v1)Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2) C2. 2-3 sets of :20-:30Face Up Plank (Bench) D1. 2-3 sets of 8-10 repsReverse Table Lift (v1)Resisted Reverse Table Lift (Band) (v2) D2. 2-3 sets of 10-12 repsWrist Flexion Push-Up 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. 2025: Wheel Specialization Phase (#2)
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Move Your Spine Flow
Yoga class #2: Wheel Play & Prep
Wheel 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
Eccentric Monty Wolford Squat (v1)
Partial Monty Wolford Squat (v2)
A2. 2-3 sets of 8-10 reps
Incline Hindu Push-Up (v1)
Hindu Push-Up (v2)
Divebomber Push-Up (v3)
B1. 2-3 sets
Hamstring Bridge Slide (Blanket)¹ (v1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (v2)
Nordic Hamstring Curl² (v3)
¹8-10 reps
²4-6 reps
B2. 2-3 sets of 8-10 reps/side
Locust Pull-Down (Band)
C1. 2-3 sets of 10-12 reps
Standing Overhead Tricep Extension (Kettlebell)
C2. 2-3 sets of 10-12 reps
Bent-over Bicep Curl (Kettlebell)
D1. 2-3 sets
Single-Arm Crab Reach (Kettlebell)³ (v1)
Bear to Alternating Single-Arm Crab Reach⁴ (v2)
³8-10 reps/side
⁴4-6 reps/side
D2. 2-3 sets of 10-12 reps
Prone Thoracic Spine Extension
day 2
A1. 2-3 sets of 8-10 reps
Conventional Deadlift (Kettlebell) (v1)
Conventional Deadlift (Barbell) (v2)
A2. 2-3 sets of :20-:30
Loaded Plank (Band/Plate) (v1)
Loaded Plank March (Band/Plate) (v2)
B1. 2-3 sets of 6-8 reps/side
Goblet Single-Leg Kneeling Squat (Kettlebell)
B2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (v1)
Pullover w/ Extension (Kettlebell & Bench) (v2)
C1. 2-3 sets of 8-10 reps
Reverse Plank Lift (v1)
Crab to Reverse Plank Slide (Blanket) (v2)
Staff Pose to Reverse Plank Slide (Blanket) (v3)
C2. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band) (v1)
Full-Range Front Raise (Kettlebell) (v2)
D1. 2-3 sets of :20-:30/side
Split Squat Hold (v1)
Split Squat Hold w/ Pass-Through (Kettlebell) (v2)
D2. 2-3 sets of 8-10 reps
Prone Retraction w/ Elbow Extension
day 3
A1. 2-3 sets of 6-8 reps
1.5-Rep Goblet Squat (Kettlebell) (v1)
1.5-Rep Front Squat (Barbell) (v2)
A2. 2-3 sets of 8-10 reps
Locust Heel Tap
B1. 2-3 sets of 8-10 reps
Bent-over Two-Arm Row (Kettlebell) (v1)
Bent-over Row (Barbell) (v2)
B2. 2-3 sets of 8-10 reps(/side)
Resisted Single-Arm Floor Press (Kettlebell & Band) (v1)
Resisted Bench Press (Barbell & Band) (v2)
C1. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (v1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (v2)
C2. 2-3 sets of :20-:30
Face Up Plank (Bench)
D1. 2-3 sets of 8-10 reps
Reverse Table Lift (v1)
Resisted Reverse Table Lift (Band) (v2)
D2. 2-3 sets of 10-12 reps
Wrist Flexion Push-Up
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Feb. 2025: Lunge Specialization Phase
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