3 Days a Week // July 2022: Tree Pose Specialization Phase Jun 30 Written By Jenni Rawlings 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 :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Single-Leg Balance Swap (Kettlebell) (version 2) A2. 2-3 sets of 6-8 reps/sideStaff Pose to Tree Leg B1. 2-3 sets of 6-8 reps/sideEccentric Skater Squat (version 1)Skater Squat (version 2) B2. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1)Bench Press (Barbell & Bench) (version 2)Floor Press (Barbell) (substitution) C1. 2-3 sets of 10-12 repsStanding Bicep Squeeze Curl (Kettlebell) C2. 2-3 sets of 6-8 reps/sideClamshell Raise D1. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant D2. 2-3 sets of 6-8 repsWall Angel day 2 A1. 2-3 sets of 8-10 reps/sideBird Dog (version 1)Resisted Bird Dog (Band) (version 2) A2. 2-3 sets of :20-:30Goblet Carry & March in Place (Kettlebell) (version 1)Overhead Carry & March in Place (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)Single-Leg Romanian Deadlift (Kettlebell) (version 2) B2. 2-3 sets of 8-10 reps/sideLow Lunge Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Pull-Down (Band) (substitution) C1. 2-3 sets of 8-10 reps/sideSide-to-Side Goblet Lateral Squat (Kettlebell) (version 1)Side-to-Side Lateral Squat (Barbell) (version 2) C2. 2-3 sets of 8-12 reps/sideSide-Lying Leg Lift (version 1)Forearm Side Plank w/ Leg Raises (version 2) D1. 2-3 sets of 10-12 reps/sideSingle-Leg Calf Raise D2. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) day 3 A1. 2-3 sets of 6-8 reps/sideSingle-Leg Squat (To Chair/Bench) (version 1)Single-Leg Squat (Off Bench) (version 2) A2. 2-3 sets of 8-10 reps/sideKneeling Victory Press (Band) (version 1)Standing Victory Press (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideWarrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (version 1)Warrior 3 Single-Arm Row (Kettlebell) (version 2)Warrior 3 Row (Foot on Wall) (Barbell) (version 3)Warrior 3 Row (Barbell) (version 4) B2. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) C1. 2-3 setsSeated Adductor Squeeze¹ (version 1)Frog Adductor Slide (Blanket)² (version 2)¹3 x :10 hold w/ :10 rest in between²8-10 reps C2. 2-3 sets of 10-12 reps/sideHip External Rotation (Band) D1. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift D2. 2-3 sets of 10-12 repsTibialis Anterior Raise 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 // July 2022: Tree Pose Specialization Phase Jun 30 Written By Jenni Rawlings 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 :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Single-Leg Balance Swap (Kettlebell) (version 2) A2. 2-3 sets of 6-8 reps/sideStaff Pose to Tree Leg B1. 2-3 sets of 6-8 reps/sideEccentric Skater Squat (version 1)Skater Squat (version 2) B2. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1)Bench Press (Barbell & Bench) (version 2)Floor Press (Barbell) (substitution) C1. 2-3 sets of 10-12 repsStanding Bicep Squeeze Curl (Kettlebell) C2. 2-3 sets of 6-8 reps/sideClamshell Raise D1. 2-3 sets of 10-12 reps/sideStraight-Leg Fire Hydrant D2. 2-3 sets of 6-8 repsWall Angel day 2 A1. 2-3 sets of 8-10 reps/sideBird Dog (version 1)Resisted Bird Dog (Band) (version 2) A2. 2-3 sets of :20-:30Goblet Carry & March in Place (Kettlebell) (version 1)Overhead Carry & March in Place (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)Single-Leg Romanian Deadlift (Kettlebell) (version 2) B2. 2-3 sets of 8-10 reps/sideLow Lunge Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Pull-Down (Band) (substitution) C1. 2-3 sets of 8-10 reps/sideSide-to-Side Goblet Lateral Squat (Kettlebell) (version 1)Side-to-Side Lateral Squat (Barbell) (version 2) C2. 2-3 sets of 8-12 reps/sideSide-Lying Leg Lift (version 1)Forearm Side Plank w/ Leg Raises (version 2) D1. 2-3 sets of 10-12 reps/sideSingle-Leg Calf Raise D2. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) day 3 A1. 2-3 sets of 6-8 reps/sideSingle-Leg Squat (To Chair/Bench) (version 1)Single-Leg Squat (Off Bench) (version 2) A2. 2-3 sets of 8-10 reps/sideKneeling Victory Press (Band) (version 1)Standing Victory Press (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideWarrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (version 1)Warrior 3 Single-Arm Row (Kettlebell) (version 2)Warrior 3 Row (Foot on Wall) (Barbell) (version 3)Warrior 3 Row (Barbell) (version 4) B2. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) C1. 2-3 setsSeated Adductor Squeeze¹ (version 1)Frog Adductor Slide (Blanket)² (version 2)¹3 x :10 hold w/ :10 rest in between²8-10 reps C2. 2-3 sets of 10-12 reps/sideHip External Rotation (Band) D1. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift D2. 2-3 sets of 10-12 repsTibialis Anterior Raise 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 // July 2022: Tree Pose Specialization Phase
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 :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)
A2. 2-3 sets of 6-8 reps/side
Staff Pose to Tree Leg
B1. 2-3 sets of 6-8 reps/side
Eccentric Skater Squat (version 1)
Skater Squat (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
Floor Press (Barbell) (substitution)
C1. 2-3 sets of 10-12 reps
Standing Bicep Squeeze Curl (Kettlebell)
C2. 2-3 sets of 6-8 reps/side
Clamshell Raise
D1. 2-3 sets of 10-12 reps/side
Straight-Leg Fire Hydrant
D2. 2-3 sets of 6-8 reps
Wall Angel
day 2
A1. 2-3 sets of 8-10 reps/side
Bird Dog (version 1)
Resisted Bird Dog (Band) (version 2)
A2. 2-3 sets of :20-:30
Goblet Carry & March in Place (Kettlebell) (version 1)
Overhead Carry & March in Place (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)
Single-Leg Romanian Deadlift (Kettlebell) (version 2)
B2. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
C1. 2-3 sets of 8-10 reps/side
Side-to-Side Goblet Lateral Squat (Kettlebell) (version 1)
Side-to-Side Lateral Squat (Barbell) (version 2)
C2. 2-3 sets of 8-12 reps/side
Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)
D1. 2-3 sets of 10-12 reps/side
Single-Leg Calf Raise
D2. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band)
day 3
A1. 2-3 sets of 6-8 reps/side
Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)
A2. 2-3 sets of 8-10 reps/side
Kneeling Victory Press (Band) (version 1)
Standing Victory Press (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Warrior 3 Single-Arm Row (Foot on Wall) (Kettlebell) (version 1)
Warrior 3 Single-Arm Row (Kettlebell) (version 2)
Warrior 3 Row (Foot on Wall) (Barbell) (version 3)
Warrior 3 Row (Barbell) (version 4)
B2. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)
C1. 2-3 sets
Seated Adductor Squeeze¹ (version 1)
Frog Adductor Slide (Blanket)² (version 2)
¹3 x :10 hold w/ :10 rest in between
²8-10 reps
C2. 2-3 sets of 10-12 reps/side
Hip External Rotation (Band)
D1. 2-3 sets of 10-12 reps/side
90/90 Hip Internal Rotation Lift
D2. 2-3 sets of 10-12 reps
Tibialis Anterior Raise
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Aug. 2022: Pull-Up Specialization Phase (#2)
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