3 Days a Week // July 2024: Chaturanga Specialization Phase Jun 30 Written By Jenni Rawlings Preview video for July! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Chaturanga TutorialYoga class #2: Upper Body Fiery Flow Chaturanga 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 repsIncline 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) A2. 2-3 sets of 6-8 reps/sideWrist Rotation (Broomstick) B1. 2-3 sets of 8-10 reps/sideGoblet Cross-over Step-Up (Kettlebell & Bench) B2. 2-3 sets of 6-8 reps/sideDead Bug (version 1)Dead Bug w/ Squeeze (version 2) C1. 2-3 sets of 8-10 reps/sideSquat w/ Alternating Y Raises C2. 2-3 sets of 10-12 repsStanding Bicep Squeeze Curl (Kettlebell) D1. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Hand-Sliding Bear Crawl (Blanket) (version 2) D2. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) day 2 A1. 2-3 sets of 8-10 reps/sideReverse Lunge (Kettlebell) (version 1a)Front Foot-Elevated Reverse Lunge (Kettlebell) (version 1b)Reverse Lunge (Barbell) (version 2a)Front Foot-Elevated Back-Loaded Reverse Lunge (Barbell) (version 2b) A2. 2-3 sets of 10-12 repsWrist Flexion Push-Up B1. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1a)Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1b)Bench Press (Barbell & Bench) (version 2a)Resisted Bench Press (Barbell & Band) (version 2b) B2. 2-3 sets of 8-10 repsInverted Row (Barbell) (version 1)45° Inverted Row (Bed Sheet) (version 2) C1. 2-3 sets of 6-8 reps*Conventional Deadlift to Crawlout (Kettlebell)*1 rep = 1 deadlift + 1 crawlout C2. 2-3 sets of 8-10 reps/sideBird Dog (version 1)Resisted Bird Dog (Band) (version 2) D1. 2-3 sets of :20-:30Suitcase Carry & March in Place (Kettlebell) D2. 2-3 sets of 10-12 repsWrist Extension Push-Up day 3 A1. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Diamond Push-Up¹ (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as diamond push-up A2. 2-3 sets of 8-10 reps/sideLow Lunge Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Pull-Down (Band) (substitution) B1. 2-3 sets of 6-8 repsY-Balance Single-Leg Squat B2. 2-3 sets of 8-10 repsRadio-Ulnar Push-Up C1. 2-3 sets of 8-10 repsGoblet Squat w/ Bicep Curl (Kettlebell) C2. 2-3 sets of 10-12 reps/sideBent-over Single-Arm Tricep Kickback (Band) D1. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D2. 2-3 sets of :20-:30Loaded Plank (Band/Plate) (version 1)Loaded Plank March (Band/Plate) (version 2) 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 2024: Chaturanga Specialization Phase Jun 30 Written By Jenni Rawlings Preview video for July! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Chaturanga TutorialYoga class #2: Upper Body Fiery Flow Chaturanga 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 repsIncline 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) A2. 2-3 sets of 6-8 reps/sideWrist Rotation (Broomstick) B1. 2-3 sets of 8-10 reps/sideGoblet Cross-over Step-Up (Kettlebell & Bench) B2. 2-3 sets of 6-8 reps/sideDead Bug (version 1)Dead Bug w/ Squeeze (version 2) C1. 2-3 sets of 8-10 reps/sideSquat w/ Alternating Y Raises C2. 2-3 sets of 10-12 repsStanding Bicep Squeeze Curl (Kettlebell) D1. 2-3 sets of :20-:30Bear Crawl (Forward & Backward) (version 1)Hand-Sliding Bear Crawl (Blanket) (version 2) D2. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) day 2 A1. 2-3 sets of 8-10 reps/sideReverse Lunge (Kettlebell) (version 1a)Front Foot-Elevated Reverse Lunge (Kettlebell) (version 1b)Reverse Lunge (Barbell) (version 2a)Front Foot-Elevated Back-Loaded Reverse Lunge (Barbell) (version 2b) A2. 2-3 sets of 10-12 repsWrist Flexion Push-Up B1. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1a)Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1b)Bench Press (Barbell & Bench) (version 2a)Resisted Bench Press (Barbell & Band) (version 2b) B2. 2-3 sets of 8-10 repsInverted Row (Barbell) (version 1)45° Inverted Row (Bed Sheet) (version 2) C1. 2-3 sets of 6-8 reps*Conventional Deadlift to Crawlout (Kettlebell)*1 rep = 1 deadlift + 1 crawlout C2. 2-3 sets of 8-10 reps/sideBird Dog (version 1)Resisted Bird Dog (Band) (version 2) D1. 2-3 sets of :20-:30Suitcase Carry & March in Place (Kettlebell) D2. 2-3 sets of 10-12 repsWrist Extension Push-Up day 3 A1. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Diamond Push-Up¹ (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as diamond push-up A2. 2-3 sets of 8-10 reps/sideLow Lunge Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Pull-Down (Band) (substitution) B1. 2-3 sets of 6-8 repsY-Balance Single-Leg Squat B2. 2-3 sets of 8-10 repsRadio-Ulnar Push-Up C1. 2-3 sets of 8-10 repsGoblet Squat w/ Bicep Curl (Kettlebell) C2. 2-3 sets of 10-12 reps/sideBent-over Single-Arm Tricep Kickback (Band) D1. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D2. 2-3 sets of :20-:30Loaded Plank (Band/Plate) (version 1)Loaded Plank March (Band/Plate) (version 2) 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 2024: Chaturanga Specialization Phase
Preview video for July!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Chaturanga Tutorial
Yoga class #2: Upper Body Fiery Flow
Chaturanga 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
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)
A2. 2-3 sets of 6-8 reps/side
Wrist Rotation (Broomstick)
B1. 2-3 sets of 8-10 reps/side
Goblet Cross-over Step-Up (Kettlebell & Bench)
B2. 2-3 sets of 6-8 reps/side
Dead Bug (version 1)
Dead Bug w/ Squeeze (version 2)
C1. 2-3 sets of 8-10 reps/side
Squat w/ Alternating Y Raises
C2. 2-3 sets of 10-12 reps
Standing Bicep Squeeze Curl (Kettlebell)
D1. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Hand-Sliding Bear Crawl (Blanket) (version 2)
D2. 2-3 sets of 10-12 reps
Bent-over Shrug (Kettlebell) (version 1)
Bent-over Shrug (Barbell) (version 2)
day 2
A1. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1a)
Front Foot-Elevated Reverse Lunge (Kettlebell) (version 1b)
Reverse Lunge (Barbell) (version 2a)
Front Foot-Elevated Back-Loaded Reverse Lunge (Barbell) (version 2b)
A2. 2-3 sets of 10-12 reps
Wrist Flexion Push-Up
B1. 2-3 sets of 8-10 reps(/side)
Single-Arm Bench Press (Kettlebell) (version 1a)
Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1b)
Bench Press (Barbell & Bench) (version 2a)
Resisted Bench Press (Barbell & Band) (version 2b)
B2. 2-3 sets of 8-10 reps
Inverted Row (Barbell) (version 1)
45° Inverted Row (Bed Sheet) (version 2)
C1. 2-3 sets of 6-8 reps*
Conventional Deadlift to Crawlout (Kettlebell)
*1 rep = 1 deadlift + 1 crawlout
C2. 2-3 sets of 8-10 reps/side
Bird Dog (version 1)
Resisted Bird Dog (Band) (version 2)
D1. 2-3 sets of :20-:30
Suitcase Carry & March in Place (Kettlebell)
D2. 2-3 sets of 10-12 reps
Wrist Extension Push-Up
day 3
A1. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Diamond Push-Up¹ (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as diamond push-up
A2. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
B1. 2-3 sets of 6-8 reps
Y-Balance Single-Leg Squat
B2. 2-3 sets of 8-10 reps
Radio-Ulnar Push-Up
C1. 2-3 sets of 8-10 reps
Goblet Squat w/ Bicep Curl (Kettlebell)
C2. 2-3 sets of 10-12 reps/side
Bent-over Single-Arm Tricep Kickback (Band)
D1. 2-3 sets of 8-10 reps/side
Side Bend (Kettlebell)
D2. 2-3 sets of :20-:30
Loaded Plank (Band/Plate) (version 1)
Loaded Plank March (Band/Plate) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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