3 Days a Week // Mar. 2025: Half Moon Specialization Phase Feb 28 Written By Jenni Rawlings Preview video for this month! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Half Moon-Themed FlowYoga class #2: Hip Abduction Practice Half Moon 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/sideLateral Bound A2. 2-3 sets of 8-10 repsDip (Bench) (v1)Dip (Parallel Bars) (v2) B1. 2-3 sets of 8-10 repsGoblet Sumo Squat (Kettlebell) (v1)Sumo Squat (Barbell) (v2) B2. 2-3 sets of 6-8 reps/sideClamshell Raise (v1)Standing Clamshell Raise (Kettlebell) (v2) C1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) (v1)Bottom-Loaded Windmill (Kettlebell) (v2)Top- and Bottom-Loaded Windmill (Kettlebell) (v3) C2. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (v1)Rear Delt Plank March (Chairs) (v2) D1. 2-3 sets of 6-8 reps/sideResisted Bird Dog (Band) D2. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) (v1)Hanging Suitcase Carry & March in Place (Kettlebell & Band) (v2) day 2 A1. 2-3 sets of 8-10 repsSumo Deadlift (Kettlebell) (v1)Sumo Deadlift (Barbell) (v2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Overhead Press (Kettlebell) (v1)90/90 Single-Arm Overhead Press (Kettlebell) (v2) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideDoorframe Side Row (v1)Loaded Doorframe Side Row (Kettlebell) (v2) C1. 2-3 sets of 8-10 reps/sideLateral-Kneeling Adductor Slide (Blanket) C2. 2-3 sets of 10-12 reps/sideSingle-Leg Calf Raise D1. 2-3 sets of 8-12 reps/sideStanding Heel Pivot External Rotation (Band) (v1)Hip External Rotation (Band) (v2)Headlight Hip Rotation (Kettlebell) (v3) D2. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) day 3 A1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (v1)Lateral Squat & Lateral Lunge (Barbell) (v2) A2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) B1. 2-3 sets of 8-10 reps/sideElevated Pigeon Hinge (Bench) (v1)Supported Pigeon Hinge (v2)Pigeon Hinge (v3)Pigeon to Low Lunge (v4) B2. 2-3 sets of 4-6 reps/sideKneeling Halo (Kettlebell) (v1)Horse Stance Halo (Kettlebell) (v2) C1. 2-3 sets of 6-8 repsEccentric Camel Lean Back (v1)Camel Lean Back (v2) C2. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (v1)Single-Leg Balance Swap (Kettlebell) (v2)Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (v3) D1. 2-3 sets of 10-12 repsProne Y Raise (Bench) (v1)Prone Y Raise (sub) D2. 2-3 sets of 10-12 repsProne A 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 // Mar. 2025: Half Moon Specialization Phase Feb 28 Written By Jenni Rawlings Preview video for this month! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Half Moon-Themed FlowYoga class #2: Hip Abduction Practice Half Moon 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/sideLateral Bound A2. 2-3 sets of 8-10 repsDip (Bench) (v1)Dip (Parallel Bars) (v2) B1. 2-3 sets of 8-10 repsGoblet Sumo Squat (Kettlebell) (v1)Sumo Squat (Barbell) (v2) B2. 2-3 sets of 6-8 reps/sideClamshell Raise (v1)Standing Clamshell Raise (Kettlebell) (v2) C1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) (v1)Bottom-Loaded Windmill (Kettlebell) (v2)Top- and Bottom-Loaded Windmill (Kettlebell) (v3) C2. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (v1)Rear Delt Plank March (Chairs) (v2) D1. 2-3 sets of 6-8 reps/sideResisted Bird Dog (Band) D2. 2-3 sets of :20-:30/sideSuitcase Carry & March in Place (Kettlebell) (v1)Hanging Suitcase Carry & March in Place (Kettlebell & Band) (v2) day 2 A1. 2-3 sets of 8-10 repsSumo Deadlift (Kettlebell) (v1)Sumo Deadlift (Barbell) (v2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Overhead Press (Kettlebell) (v1)90/90 Single-Arm Overhead Press (Kettlebell) (v2) B1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideDoorframe Side Row (v1)Loaded Doorframe Side Row (Kettlebell) (v2) C1. 2-3 sets of 8-10 reps/sideLateral-Kneeling Adductor Slide (Blanket) C2. 2-3 sets of 10-12 reps/sideSingle-Leg Calf Raise D1. 2-3 sets of 8-12 reps/sideStanding Heel Pivot External Rotation (Band) (v1)Hip External Rotation (Band) (v2)Headlight Hip Rotation (Kettlebell) (v3) D2. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) day 3 A1. 2-3 sets of 8-10 reps/sideLateral Squat & Lateral Lunge (Kettlebell) (v1)Lateral Squat & Lateral Lunge (Barbell) (v2) A2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) B1. 2-3 sets of 8-10 reps/sideElevated Pigeon Hinge (Bench) (v1)Supported Pigeon Hinge (v2)Pigeon Hinge (v3)Pigeon to Low Lunge (v4) B2. 2-3 sets of 4-6 reps/sideKneeling Halo (Kettlebell) (v1)Horse Stance Halo (Kettlebell) (v2) C1. 2-3 sets of 6-8 repsEccentric Camel Lean Back (v1)Camel Lean Back (v2) C2. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (v1)Single-Leg Balance Swap (Kettlebell) (v2)Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (v3) D1. 2-3 sets of 10-12 repsProne Y Raise (Bench) (v1)Prone Y Raise (sub) D2. 2-3 sets of 10-12 repsProne A 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 // Mar. 2025: Half Moon Specialization Phase
Preview video for this month!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Half Moon-Themed Flow
Yoga class #2: Hip Abduction Practice
Half Moon 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/side
Lateral Bound
A2. 2-3 sets of 8-10 reps
Dip (Bench) (v1)
Dip (Parallel Bars) (v2)
B1. 2-3 sets of 8-10 reps
Goblet Sumo Squat (Kettlebell) (v1)
Sumo Squat (Barbell) (v2)
B2. 2-3 sets of 6-8 reps/side
Clamshell Raise (v1)
Standing Clamshell Raise (Kettlebell) (v2)
C1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell) (v1)
Bottom-Loaded Windmill (Kettlebell) (v2)
Top- and Bottom-Loaded Windmill (Kettlebell) (v3)
C2. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (v1)
Rear Delt Plank March (Chairs) (v2)
D1. 2-3 sets of 6-8 reps/side
Resisted Bird Dog (Band)
D2. 2-3 sets of :20-:30/side
Suitcase Carry & March in Place (Kettlebell) (v1)
Hanging Suitcase Carry & March in Place (Kettlebell & Band) (v2)
day 2
A1. 2-3 sets of 8-10 reps
Sumo Deadlift (Kettlebell) (v1)
Sumo Deadlift (Barbell) (v2)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Overhead Press (Kettlebell) (v1)
90/90 Single-Arm Overhead Press (Kettlebell) (v2)
B1. 2-3 sets of 8-10 reps/side
Goblet Split Squat w/ Rotation (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
Doorframe Side Row (v1)
Loaded Doorframe Side Row (Kettlebell) (v2)
C1. 2-3 sets of 8-10 reps/side
Lateral-Kneeling Adductor Slide (Blanket)
C2. 2-3 sets of 10-12 reps/side
Single-Leg Calf Raise
D1. 2-3 sets of 8-12 reps/side
Standing Heel Pivot External Rotation (Band) (v1)
Hip External Rotation (Band) (v2)
Headlight Hip Rotation (Kettlebell) (v3)
D2. 2-3 sets of 10-12 reps/side
Seated Hip Internal Rotation (Band)
day 3
A1. 2-3 sets of 8-10 reps/side
Lateral Squat & Lateral Lunge (Kettlebell) (v1)
Lateral Squat & Lateral Lunge (Barbell) (v2)
A2. 2-3 sets of 8-10 reps/side
Boat Pose Single-Arm Incline Press (Kettlebell)
B1. 2-3 sets of 8-10 reps/side
Elevated Pigeon Hinge (Bench) (v1)
Supported Pigeon Hinge (v2)
Pigeon Hinge (v3)
Pigeon to Low Lunge (v4)
B2. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (v1)
Horse Stance Halo (Kettlebell) (v2)
C1. 2-3 sets of 6-8 reps
Eccentric Camel Lean Back (v1)
Camel Lean Back (v2)
C2. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (v1)
Single-Leg Balance Swap (Kettlebell) (v2)
Bridge-the-Gap Single-Leg Balance Swap (Kettlebell) (v3)
D1. 2-3 sets of 10-12 reps
Prone Y Raise (Bench) (v1)
Prone Y Raise (sub)
D2. 2-3 sets of 10-12 reps
Prone A Raise
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Feb. 2025: Lunge Specialization Phase