3 Days a Week // June 2024: Glute Specialization Phase May 31 Written By Jenni Rawlings Preview video for June! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Tree Pose All the WaysYoga class #2: Hip Abduction Practice Glute 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 8-10 reps/sideGoblet Curtsy Lunge (Kettlebell) (version 1)Back-Loaded Curtsy Lunge (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) (version 1)Standing Single-Arm Rotational Row (Band) (version 2) B1. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2)Divebomber Push-Up (version 3) B2. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) C1. 2-3 sets of 10-12 rep/sideStraight-Leg Fire Hydrant 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 8-10 repsTuck-Up (version 1)Straddle-Up (version 2) D2. 2-3 sets of 10-12 reps/sideForearm Donkey Kick day 2 A1. 2-3 sets of 10-12 repsGlute Bridge (Band) (version 1)Glute Bridge (Kettlebell) (version 2)Glute Bridge (Barbell) (version 3) A2. 2-3 sets of 8-10 reps/sideBird Dog Pull-Down (Band) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Overhead Press (Kettlebell) (version 1)Single-Arm Rotational Overhead Press (Kettlebell) (version 2) C1. 2-3 sets of 6-8 reps/sidePigeon Chair Squat C2. 2-3 sets of 8-10 repsBear Tricep Extension D1. 2-3 sets of 8-12 reps/sideStanding Heel Pivot External Rotation (Band) (version 1)Hip External Rotation (Band) (version 2)Headlight Hip Rotation (Kettlebell) (version 3) D2. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (version 2) day 3 A1. 2-3 sets of 8-10 reps/sideLateral Bound 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/sideSliding Lateral Lunge (Kettlebell & Blanket) (version 1)Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (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/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 6-8 reps/sideStaff Pose to Tree Leg D1. 2-3 sets of :20-:30Supine Hollow Body Hold (version 1)Supine Hollow Body Rock (version 2) D2. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper 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 2024: Glute Specialization Phase May 31 Written By Jenni Rawlings Preview video for June! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Tree Pose All the WaysYoga class #2: Hip Abduction Practice Glute 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 8-10 reps/sideGoblet Curtsy Lunge (Kettlebell) (version 1)Back-Loaded Curtsy Lunge (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) (version 1)Standing Single-Arm Rotational Row (Band) (version 2) B1. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2)Divebomber Push-Up (version 3) B2. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) C1. 2-3 sets of 10-12 rep/sideStraight-Leg Fire Hydrant 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 8-10 repsTuck-Up (version 1)Straddle-Up (version 2) D2. 2-3 sets of 10-12 reps/sideForearm Donkey Kick day 2 A1. 2-3 sets of 10-12 repsGlute Bridge (Band) (version 1)Glute Bridge (Kettlebell) (version 2)Glute Bridge (Barbell) (version 3) A2. 2-3 sets of 8-10 reps/sideBird Dog Pull-Down (Band) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Overhead Press (Kettlebell) (version 1)Single-Arm Rotational Overhead Press (Kettlebell) (version 2) C1. 2-3 sets of 6-8 reps/sidePigeon Chair Squat C2. 2-3 sets of 8-10 repsBear Tricep Extension D1. 2-3 sets of 8-12 reps/sideStanding Heel Pivot External Rotation (Band) (version 1)Hip External Rotation (Band) (version 2)Headlight Hip Rotation (Kettlebell) (version 3) D2. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (version 2) day 3 A1. 2-3 sets of 8-10 reps/sideLateral Bound 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/sideSliding Lateral Lunge (Kettlebell & Blanket) (version 1)Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (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/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 6-8 reps/sideStaff Pose to Tree Leg D1. 2-3 sets of :20-:30Supine Hollow Body Hold (version 1)Supine Hollow Body Rock (version 2) D2. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper 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 2024: Glute Specialization Phase
Preview video for June!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Tree Pose All the Ways
Yoga class #2: Hip Abduction Practice
Glute 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 8-10 reps/side
Goblet Curtsy Lunge (Kettlebell) (version 1)
Back-Loaded Curtsy Lunge (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Row (Band) (version 1)
Standing Single-Arm Rotational Row (Band) (version 2)
B1. 2-3 sets of 8-10 reps
Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
Divebomber Push-Up (version 3)
B2. 2-3 sets of 6-8 reps/side
Half Split Slide (Blanket)
C1. 2-3 sets of 10-12 rep/side
Straight-Leg Fire Hydrant
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 8-10 reps
Tuck-Up (version 1)
Straddle-Up (version 2)
D2. 2-3 sets of 10-12 reps/side
Forearm Donkey Kick
day 2
A1. 2-3 sets of 10-12 reps
Glute Bridge (Band) (version 1)
Glute Bridge (Kettlebell) (version 2)
Glute Bridge (Barbell) (version 3)
A2. 2-3 sets of 8-10 reps/side
Bird Dog Pull-Down (Band)
B1. 2-3 sets of 8-10 reps/side
Goblet Split Squat w/ Rotation (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
Standing Single-Arm Overhead Press (Kettlebell) (version 1)
Single-Arm Rotational Overhead Press (Kettlebell) (version 2)
C1. 2-3 sets of 6-8 reps/side
Pigeon Chair Squat
C2. 2-3 sets of 8-10 reps
Bear Tricep Extension
D1. 2-3 sets of 8-12 reps/side
Standing Heel Pivot External Rotation (Band) (version 1)
Hip External Rotation (Band) (version 2)
Headlight Hip Rotation (Kettlebell) (version 3)
D2. 2-3 sets of 8-10 reps/side
Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)
day 3
A1. 2-3 sets of 8-10 reps/side
Lateral Bound
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
Sliding Lateral Lunge (Kettlebell & Blanket) (version 1)
Back-Loaded Sliding Lateral Lunge (Barbell & Blanket) (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
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 6-8 reps/side
Staff Pose to Tree Leg
D1. 2-3 sets of :20-:30
Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)
D2. 2-3 sets of 6-8 reps/side
Supine Windshield Wiper
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // July 2024: Chaturanga Specialization Phase
3 Days a Week // May 2024: Down Dog Step Forward Specialization Phase