3 Days a Week // Mar. 2024: Prone Backbend Specialization Phase Feb 29 Written By Jenni Rawlings Preview video for March! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Shoulder Blade Mobility FlowYoga class #2: Hamstring Strength & Length Prone Backbend 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 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) B1. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B2. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Bent-over Switch Row (Kettlebell) (version 2) C1. 2-3 setsCopenhagen Side Plank (Bench)¹ (version 1)Copenhagen Dip² (version 2)¹:20-:30/side²6-8 reps/side C2. 2-3 sets of 6-8 reps/sideRussian Twist D1. 2-3 sets of 10-12 repsProne A Raise D2. 2-3 sets of 6-8 repsWall Angel day 2 A1. 2-3 sets of 8-10 repsSumo Deadlift (Kettlebell) (version 1)Sumo Deadlift to High Pull (Kettlebell) (version 2)Sumo Deadlift (Barbell) (version 3)Sumo Deadlift to High Pull (Barbell) (version 4) A2. 2-3 sets of 10-12 repsProne Y Raise (Bench) (version 1)Prone Y Raise (version 2) B1. 2-3 sets of 8-10 reps/sideGoblet Alternating Reverse Lunge w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) (version 1)Side-Lying Single-Arm Push-Up (version 2) C1. 2-3 sets of 8-10 reps/sideCrab March (version 1)Crab Tap (version 2)Crab Walk (Forward & Backward) (version 3) C2. 2-3 sets of 8-10 repsToe Touch Squat w/ Reach D1. 2-3 sets of 10-12 repsStanding Pull-Apart (Band) (version 1)Hollow Body Pull Apart (Band) (version 2) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 8-10 reps/sideGoblet Knees Over Toes Split Squat (Kettlebell) (version 1)Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Feet-Elevated Bench Dip (Bench) (version 2)Dip (Parallel Bars) (version 3) B1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)¹ (version 1)Bear to Alternating Single-Arm Crab Reach² (version 2)¹8-10 reps/side²4-6 reps/side B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 10-12 repsReverse Hyperextension (Bench) (version 1)Feet-Elevated Hamstring Bridge (substitution) C2. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) D1. 2-3 sets of 6-8 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) (version 1)Standing Reverse Wood Chop (Kettlebell) (version 2)Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 3) D2. 2-3 sets of 8-10 repsHanging Leg Raise (Pull-Up Bar) (version 1)Supine Knee Tuck & Supine Leg Lift (substitution) 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 // Mar. 2024: Prone Backbend Specialization Phase Feb 29 Written By Jenni Rawlings Preview video for March! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Shoulder Blade Mobility FlowYoga class #2: Hamstring Strength & Length Prone Backbend 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 6-8 repsGoblet Kang Squat (Kettlebell) (version 1)Kang Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) B1. 2-3 sets of 6-8 reps/sideSingle-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) B2. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Bent-over Switch Row (Kettlebell) (version 2) C1. 2-3 setsCopenhagen Side Plank (Bench)¹ (version 1)Copenhagen Dip² (version 2)¹:20-:30/side²6-8 reps/side C2. 2-3 sets of 6-8 reps/sideRussian Twist D1. 2-3 sets of 10-12 repsProne A Raise D2. 2-3 sets of 6-8 repsWall Angel day 2 A1. 2-3 sets of 8-10 repsSumo Deadlift (Kettlebell) (version 1)Sumo Deadlift to High Pull (Kettlebell) (version 2)Sumo Deadlift (Barbell) (version 3)Sumo Deadlift to High Pull (Barbell) (version 4) A2. 2-3 sets of 10-12 repsProne Y Raise (Bench) (version 1)Prone Y Raise (version 2) B1. 2-3 sets of 8-10 reps/sideGoblet Alternating Reverse Lunge w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) (version 1)Side-Lying Single-Arm Push-Up (version 2) C1. 2-3 sets of 8-10 reps/sideCrab March (version 1)Crab Tap (version 2)Crab Walk (Forward & Backward) (version 3) C2. 2-3 sets of 8-10 repsToe Touch Squat w/ Reach D1. 2-3 sets of 10-12 repsStanding Pull-Apart (Band) (version 1)Hollow Body Pull Apart (Band) (version 2) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 8-10 reps/sideGoblet Knees Over Toes Split Squat (Kettlebell) (version 1)Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 repsDip (Bench) (version 1)Feet-Elevated Bench Dip (Bench) (version 2)Dip (Parallel Bars) (version 3) B1. 2-3 setsSingle-Arm Crab Reach (Kettlebell)¹ (version 1)Bear to Alternating Single-Arm Crab Reach² (version 2)¹8-10 reps/side²4-6 reps/side B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 10-12 repsReverse Hyperextension (Bench) (version 1)Feet-Elevated Hamstring Bridge (substitution) C2. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) D1. 2-3 sets of 6-8 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) (version 1)Standing Reverse Wood Chop (Kettlebell) (version 2)Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 3) D2. 2-3 sets of 8-10 repsHanging Leg Raise (Pull-Up Bar) (version 1)Supine Knee Tuck & Supine Leg Lift (substitution) 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 // Mar. 2024: Prone Backbend Specialization Phase
Preview video for March!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Shoulder Blade Mobility Flow
Yoga class #2: Hamstring Strength & Length
Prone Backbend 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 6-8 reps
Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Overhead Press w/ Suitcase Hold (Kettlebell)
B1. 2-3 sets of 6-8 reps/side
Single-Leg Supported Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)
B2. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)
C1. 2-3 sets
Copenhagen Side Plank (Bench)¹ (version 1)
Copenhagen Dip² (version 2)
¹:20-:30/side
²6-8 reps/side
C2. 2-3 sets of 6-8 reps/side
Russian Twist
D1. 2-3 sets of 10-12 reps
Prone A Raise
D2. 2-3 sets of 6-8 reps
Wall Angel
day 2
A1. 2-3 sets of 8-10 reps
Sumo Deadlift (Kettlebell) (version 1)
Sumo Deadlift to High Pull (Kettlebell) (version 2)
Sumo Deadlift (Barbell) (version 3)
Sumo Deadlift to High Pull (Barbell) (version 4)
A2. 2-3 sets of 10-12 reps
Prone Y Raise (Bench) (version 1)
Prone Y Raise (version 2)
B1. 2-3 sets of 8-10 reps/side
Goblet Alternating Reverse Lunge w/ Rotation (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band) (version 1)
Side-Lying Single-Arm Push-Up (version 2)
C1. 2-3 sets of 8-10 reps/side
Crab March (version 1)
Crab Tap (version 2)
Crab Walk (Forward & Backward) (version 3)
C2. 2-3 sets of 8-10 reps
Toe Touch Squat w/ Reach
D1. 2-3 sets of 10-12 reps
Standing Pull-Apart (Band) (version 1)
Hollow Body Pull Apart (Band) (version 2)
D2. 2-3 sets of :20-:30/side
Side Hollow Body Hold & Side Hollow Body Rock
day 3
A1. 2-3 sets of 8-10 reps/side
Goblet Knees Over Toes Split Squat (Kettlebell) (version 1)
Back-Loaded Knees Over Toes Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Dip (Bench) (version 1)
Feet-Elevated Bench Dip (Bench) (version 2)
Dip (Parallel Bars) (version 3)
B1. 2-3 sets
Single-Arm Crab Reach (Kettlebell)¹ (version 1)
Bear to Alternating Single-Arm Crab Reach² (version 2)
¹8-10 reps/side
²4-6 reps/side
B2. 2-3 sets of 8-10 reps/side
Locust Pull-Down (Band)
C1. 2-3 sets of 10-12 reps
Reverse Hyperextension (Bench) (version 1)
Feet-Elevated Hamstring Bridge (substitution)
C2. 2-3 sets of 8-10 reps
Seated Crab Shoulder Slide (Blanket)
D1. 2-3 sets of 6-8 reps/side
Low Lunge Reverse Wood Chop (Kettlebell) (version 1)
Standing Reverse Wood Chop (Kettlebell) (version 2)
Reverse Lunge w/ Reverse Wood Chop (Kettlebell) (version 3)
D2. 2-3 sets of 8-10 reps
Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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