3 Days a Week // May 2022: Forward Fold Specialization Phase Apr 30 Written By Jenni Rawlings 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/sideSplit Squat w/ Forward Lean (Kettlebell) (version 1)Split Squat w/ Forward Lean (Barbell) (version 2) A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)Band-Assisted Pull-Up (Band)¹ (version 2)Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)Wide Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution)¹Take a wide grip (hands wider than shoulder width) B1. 2-3 sets of 10-12 repsFeet-Elevated Glute Bridge (Bench) B2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) C1. 2-3 sets of 10-12 repsBent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (version 2) C2. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper D1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell)² (version 1a)Romanian Deadlift (Kettlebell)² (version 1b)Jefferson Curl (Barbell)² (version 2a)Romanian Deadlift (Barbell)² (version 2b)²Your choice of Jefferson Curl or Romanian Deadlift D2. 2-3 setsSeated Adductor Squeeze³ (version 1)Frog Adductor Slide (Blanket)⁴ (version 2)³3 x :10 hold w/ :10 rest in between⁴8-10 reps day 2 A1. 2-3 sets of 8-10 reps/sideForward Lunge (Kettlebell) (version 1)Goblet Walking Lunge (Kettlebell) (version 2)Back-Loaded Forward Lunge (Barbell) (version 3) A2. 2-3 sets of 8-10 repsPullover w/ Extension (Kettlebell & Bench) (version 1)Supine Pullover (Kettlebell) (substitution) B1. 2-3 sets of 6-8 reps/sideWarrior 1 Goblet Good Morning (Kettlebell) (version 1)Warrior 1 Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 repsDown Dog Push-Up C1. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) C2. 2-3 sets of 8-10 reps/sideSupine Alternating Leg Lower w/ Core Engagement (Band) (version 1)Supine Alternating Leg Lower (substitution) D1. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D2. 2-3 sets of 6-8 reps/sideStraddle Seat Alternating Overhead Side Bend day 3 A1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) A2. 2-3 sets of 8-10 repsToe Touch Squat w/ Reach B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) B2. 2-3 sets of 4-6 reps/sideStaff Pose Halo (Kettlebell) C1. 2-3 sets of 8-10 reps(/side)Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) C2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift D1. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) 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 // May 2022: Forward Fold Specialization Phase Apr 30 Written By Jenni Rawlings 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/sideSplit Squat w/ Forward Lean (Kettlebell) (version 1)Split Squat w/ Forward Lean (Barbell) (version 2) A2. 2-3 sets of 6-8 repsLeg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)Band-Assisted Pull-Up (Band)¹ (version 2)Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)Wide Pull-Up (Pull-Up Bar) (version 4)Sphinx Slide (Blanket) (substitution)¹Take a wide grip (hands wider than shoulder width) B1. 2-3 sets of 10-12 repsFeet-Elevated Glute Bridge (Bench) B2. 2-3 sets of 8-10 reps/sideBoat Pose Single-Arm Incline Press (Kettlebell) C1. 2-3 sets of 10-12 repsBent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (version 2) C2. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper D1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell)² (version 1a)Romanian Deadlift (Kettlebell)² (version 1b)Jefferson Curl (Barbell)² (version 2a)Romanian Deadlift (Barbell)² (version 2b)²Your choice of Jefferson Curl or Romanian Deadlift D2. 2-3 setsSeated Adductor Squeeze³ (version 1)Frog Adductor Slide (Blanket)⁴ (version 2)³3 x :10 hold w/ :10 rest in between⁴8-10 reps day 2 A1. 2-3 sets of 8-10 reps/sideForward Lunge (Kettlebell) (version 1)Goblet Walking Lunge (Kettlebell) (version 2)Back-Loaded Forward Lunge (Barbell) (version 3) A2. 2-3 sets of 8-10 repsPullover w/ Extension (Kettlebell & Bench) (version 1)Supine Pullover (Kettlebell) (substitution) B1. 2-3 sets of 6-8 reps/sideWarrior 1 Goblet Good Morning (Kettlebell) (version 1)Warrior 1 Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 repsDown Dog Push-Up C1. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) C2. 2-3 sets of 8-10 reps/sideSupine Alternating Leg Lower w/ Core Engagement (Band) (version 1)Supine Alternating Leg Lower (substitution) D1. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D2. 2-3 sets of 6-8 reps/sideStraddle Seat Alternating Overhead Side Bend day 3 A1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) A2. 2-3 sets of 8-10 repsToe Touch Squat w/ Reach B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) B2. 2-3 sets of 4-6 reps/sideStaff Pose Halo (Kettlebell) C1. 2-3 sets of 8-10 reps(/side)Hamstring Bridge Slide (Blanket) (version 1)Single-Leg Hamstring Bridge Slide (Blanket) (version 2) C2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift D1. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) 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 // May 2022: Forward Fold 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
Split Squat w/ Forward Lean (Kettlebell) (version 1)
Split Squat w/ Forward Lean (Barbell) (version 2)
A2. 2-3 sets of 6-8 reps
Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 3)
Wide Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)
¹Take a wide grip (hands wider than shoulder width)
B1. 2-3 sets of 10-12 reps
Feet-Elevated Glute Bridge (Bench)
B2. 2-3 sets of 8-10 reps/side
Boat Pose Single-Arm Incline Press (Kettlebell)
C1. 2-3 sets of 10-12 reps
Bent-Over Stiff-Arm Pull-Down (Band & Pull-up Bar) (version 1)
Bent-Over Single-Arm Straight-Arm Pull-Back (Band) (version 2)
C2. 2-3 sets of 6-8 reps/side
Supine Windshield Wiper
D1. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell)² (version 1a)
Romanian Deadlift (Kettlebell)² (version 1b)
Jefferson Curl (Barbell)² (version 2a)
Romanian Deadlift (Barbell)² (version 2b)
²Your choice of Jefferson Curl or Romanian Deadlift
D2. 2-3 sets
Seated Adductor Squeeze³ (version 1)
Frog Adductor Slide (Blanket)⁴ (version 2)
³3 x :10 hold w/ :10 rest in between
⁴8-10 reps
day 2
A1. 2-3 sets of 8-10 reps/side
Forward Lunge (Kettlebell) (version 1)
Goblet Walking Lunge (Kettlebell) (version 2)
Back-Loaded Forward Lunge (Barbell) (version 3)
A2. 2-3 sets of 8-10 reps
Pullover w/ Extension (Kettlebell & Bench) (version 1)
Supine Pullover (Kettlebell) (substitution)
B1. 2-3 sets of 6-8 reps/side
Warrior 1 Goblet Good Morning (Kettlebell) (version 1)
Warrior 1 Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Down Dog Push-Up
C1. 2-3 sets of 6-8 reps/side
Half Split Slide (Blanket)
C2. 2-3 sets of 8-10 reps/side
Supine Alternating Leg Lower w/ Core Engagement (Band) (version 1)
Supine Alternating Leg Lower (substitution)
D1. 2-3 sets of 6-8 reps
Forward Fold to Plank Slide (Blanket)
D2. 2-3 sets of 6-8 reps/side
Straddle Seat Alternating Overhead Side Bend
day 3
A1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell)
A2. 2-3 sets of 8-10 reps
Toe Touch Squat w/ Reach
B1. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell)
B2. 2-3 sets of 4-6 reps/side
Staff Pose Halo (Kettlebell)
C1. 2-3 sets of 8-10 reps(/side)
Hamstring Bridge Slide (Blanket) (version 1)
Single-Leg Hamstring Bridge Slide (Blanket) (version 2)
C2. 2-3 sets of 10-12 reps/side
Staff Pose Alternating Leg Lift
D1. 2-3 sets of 8-10 reps
Seated Crab Shoulder Slide (Blanket)
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 // June 2022: Plank Specialization Phase
3 Days a Week // April 2022: Squat Specialization Phase