3 Days a Week // June 2023: Row Specialization Phase May 31 Written By Jenni Rawlings New feature: preview video for June! 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 repsSquat Clean (Kettlebell) A2. 2-3 sets of 6-8 repsWall Angel B1. 2-3 sets of 8-10 reps/sideWarrior 1 Single-Arm Row (Kettlebell) B2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) C1. 2-3 sets of 8-10 reps(/side)Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1)Resisted Bench Press (Barbell & Band) (version 2) C2. 2-3 sets of 6-8 reps/sideKickstand Romanian Deadlift (Kettlebell) (version 1)Kickstand Romanian Deadlift (Barbell) (version 2) D1. 2-3 sets of 10-12 repsWrist Extension Push-Up D2. 2-3 sets of 10-12 repsWrist Flexion Push-Up day 2 A1. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) A2. 2-3 sets of 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Bent-over Switch Row (Kettlebell) (version 2) B2. 2-3 sets of 8-10 repsBear Tricep Extension C1. 2-3 sets of 8-10 reps/sideFeet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) C2. 2-3 sets of :20-:30Plank Alligator Crawl (Forward & Backward) (Blanket) D1. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) D2. 2-3 sets of 6-8 reps/sideSide Plank w/ Rear Delt Fly (Band) day 3 A1. 2-3 sets of 8-10 reps(/side)Three-Point Row (Kettlebell & Bench) (version 1)Bent-over Row (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideReverse Lunge (Kettlebell) (version 1)Reverse Lunge (Barbell) (version 2) B1. 2-3 sets of 6-8 repsIncline Explosive Push-Up B2. 2-3 sets of 8-10 repsSeated Goblet Good Morning (Kettlebell) (version 1)Seated Good Morning (Barbell) (version 2) C1. 2-3 sets of 10-12 resTowel Bicep Curl (Kettlebell & Towel) (version 1)Standing Bicep Curl (Kettlebell) (substitution) C2. 2-3 sets of 6-8 reps/sideChair Figure 8 (Kettlebell) D1. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (version 1)Rear Delt Plank March (Chairs) (version 2) D2. 2-3 sets of :20-:30Long Lever Forearm Plank & Forearm Plank Slides 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 // June 2023: Row Specialization Phase May 31 Written By Jenni Rawlings New feature: preview video for June! 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 repsSquat Clean (Kettlebell) A2. 2-3 sets of 6-8 repsWall Angel B1. 2-3 sets of 8-10 reps/sideWarrior 1 Single-Arm Row (Kettlebell) B2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) C1. 2-3 sets of 8-10 reps(/side)Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1)Resisted Bench Press (Barbell & Band) (version 2) C2. 2-3 sets of 6-8 reps/sideKickstand Romanian Deadlift (Kettlebell) (version 1)Kickstand Romanian Deadlift (Barbell) (version 2) D1. 2-3 sets of 10-12 repsWrist Extension Push-Up D2. 2-3 sets of 10-12 repsWrist Flexion Push-Up day 2 A1. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) A2. 2-3 sets of 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Bent-over Switch Row (Kettlebell) (version 2) B2. 2-3 sets of 8-10 repsBear Tricep Extension C1. 2-3 sets of 8-10 reps/sideFeet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) C2. 2-3 sets of :20-:30Plank Alligator Crawl (Forward & Backward) (Blanket) D1. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) D2. 2-3 sets of 6-8 reps/sideSide Plank w/ Rear Delt Fly (Band) day 3 A1. 2-3 sets of 8-10 reps(/side)Three-Point Row (Kettlebell & Bench) (version 1)Bent-over Row (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideReverse Lunge (Kettlebell) (version 1)Reverse Lunge (Barbell) (version 2) B1. 2-3 sets of 6-8 repsIncline Explosive Push-Up B2. 2-3 sets of 8-10 repsSeated Goblet Good Morning (Kettlebell) (version 1)Seated Good Morning (Barbell) (version 2) C1. 2-3 sets of 10-12 resTowel Bicep Curl (Kettlebell & Towel) (version 1)Standing Bicep Curl (Kettlebell) (substitution) C2. 2-3 sets of 6-8 reps/sideChair Figure 8 (Kettlebell) D1. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (version 1)Rear Delt Plank March (Chairs) (version 2) D2. 2-3 sets of :20-:30Long Lever Forearm Plank & Forearm Plank Slides 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 // June 2023: Row Specialization Phase
New feature: preview video for June!
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
Squat Clean (Kettlebell)
A2. 2-3 sets of 6-8 reps
Wall Angel
B1. 2-3 sets of 8-10 reps/side
Warrior 1 Single-Arm Row (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)
C1. 2-3 sets of 8-10 reps(/side)
Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1)
Resisted Bench Press (Barbell & Band) (version 2)
C2. 2-3 sets of 6-8 reps/side
Kickstand Romanian Deadlift (Kettlebell) (version 1)
Kickstand Romanian Deadlift (Barbell) (version 2)
D1. 2-3 sets of 10-12 reps
Wrist Extension Push-Up
D2. 2-3 sets of 10-12 reps
Wrist Flexion Push-Up
day 2
A1. 2-3 sets of 8-10 reps/side
Overhead Press w/ Suitcase Hold (Kettlebell)
A2. 2-3 sets of 6-8 reps
Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)
B2. 2-3 sets of 8-10 reps
Bear Tricep Extension
C1. 2-3 sets of 8-10 reps/side
Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)
C2. 2-3 sets of :20-:30
Plank Alligator Crawl (Forward & Backward) (Blanket)
D1. 2-3 sets of 10-12 reps
Bent-over Shrug (Kettlebell) (version 1)
Bent-over Shrug (Barbell) (version 2)
D2. 2-3 sets of 6-8 reps/side
Side Plank w/ Rear Delt Fly (Band)
day 3
A1. 2-3 sets of 8-10 reps(/side)
Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Row (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Reverse Lunge (Kettlebell) (version 1)
Reverse Lunge (Barbell) (version 2)
B1. 2-3 sets of 6-8 reps
Incline Explosive Push-Up
B2. 2-3 sets of 8-10 reps
Seated Goblet Good Morning (Kettlebell) (version 1)
Seated Good Morning (Barbell) (version 2)
C1. 2-3 sets of 10-12 res
Towel Bicep Curl (Kettlebell & Towel) (version 1)
Standing Bicep Curl (Kettlebell) (substitution)
C2. 2-3 sets of 6-8 reps/side
Chair Figure 8 (Kettlebell)
D1. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)
D2. 2-3 sets of :20-:30
Long Lever Forearm Plank & Forearm Plank Slides
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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