3 Days a Week // May 2023: Wild Thing 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/sideSliding Reverse Lunge (Kettlebell & Blanket) (version 1)Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (version 2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench) (version 1)Band-Assisted Push-Up (Band) (version 2)Eccentric Push-Up (version 3)Push-Up (version 4)Feet-Elevated Push-Up (version 5) B1. 2-3 sets of 8-10 repsPull-Through (Band) (version 1)Good Morning (Kettlebell) (version 2)Good Morning (Barbell) (version 3) B2. 2-3 sets of 8-10 reps/sideLow Lunge Wide Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Diagonal Pull-Down (Band) (substitution) C1. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C2. 2-3 sets of 8-10 reps/sideSingle-Arm Crab Reach (Kettlebell) D1. 2-3 sets of 6-8 reps/sideLateral Dead Bug D2. 2-3 sets of :20-:30Face Up Plank (Bench) day 2 A1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) A2. 2-3 sets of 8-10 reps/sideLow Lunge Victory Press (Band) (version 1)Standing Victory Press (Band) (version 2)Standing Victory Press (Barbell) (version 3)Standing Single-Leg Victory Press (Barbell) (version 4) B1. 2-3 sets of 8-10 repsHamstring Bridge Slide (Blanket) (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2) B2. 2-3 sets of 8-10 reps(/side)Bear to Down Dog (version 1)Bear to Down Dog (Band) (version 2)Feet-Elevated Bear to Down Dog (Bench) (version 3)Single-Leg Bear to Down Dog (version 4) C1. 2-3 sets1/4 Turkish Get-Up¹ (version 1)1/4 Turkish Get-Up (Kettlebell)¹ (version 2)1/2 Turkish Get-Up² (version 3)¹6-8 reps/side²4-6 reps/side C2. 2-3 sets of 10-12 repsSeated Single-Leg Calf Raise (Kettlebell) D1. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) D2. 2-3 sets of 8-10 repsScapular Dip (Blocks/Chairs) (version 1)Loaded Scapular Dip (Blocks) (version 2) day 3 A1. 2-3 sets of 8-10 repsGoblet Squat w/ Heartbeats (Kettlebell) A2. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (version 1)Rear Delt Plank March (Chairs) (version 2) B1. 2-3 sets of 8-10 repsKneeling Hip Thrust (Band) (version 1)Kneeling Goblet Squat (Kettlebell) (version 2) B2. 2-3 sets of 8-10 reps/sideGlute Bridge Single-Arm Floor Press (Kettlebell) C1. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) C2. 2-3 sets of 8-10 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) D1. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock D2. 2-3 sets of 6-8 reps/sideArm Bar (Kettlebell) 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 2023: Wild Thing 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/sideSliding Reverse Lunge (Kettlebell & Blanket) (version 1)Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (version 2) A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench) (version 1)Band-Assisted Push-Up (Band) (version 2)Eccentric Push-Up (version 3)Push-Up (version 4)Feet-Elevated Push-Up (version 5) B1. 2-3 sets of 8-10 repsPull-Through (Band) (version 1)Good Morning (Kettlebell) (version 2)Good Morning (Barbell) (version 3) B2. 2-3 sets of 8-10 reps/sideLow Lunge Wide Pull-Down (Band & Pull-Up Bar) (version 1)Quadruped Diagonal Pull-Down (Band) (substitution) C1. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C2. 2-3 sets of 8-10 reps/sideSingle-Arm Crab Reach (Kettlebell) D1. 2-3 sets of 6-8 reps/sideLateral Dead Bug D2. 2-3 sets of :20-:30Face Up Plank (Bench) day 2 A1. 2-3 sets of 8-10 reps/sideGoblet Split Squat w/ Rotation (Kettlebell) A2. 2-3 sets of 8-10 reps/sideLow Lunge Victory Press (Band) (version 1)Standing Victory Press (Band) (version 2)Standing Victory Press (Barbell) (version 3)Standing Single-Leg Victory Press (Barbell) (version 4) B1. 2-3 sets of 8-10 repsHamstring Bridge Slide (Blanket) (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2) B2. 2-3 sets of 8-10 reps(/side)Bear to Down Dog (version 1)Bear to Down Dog (Band) (version 2)Feet-Elevated Bear to Down Dog (Bench) (version 3)Single-Leg Bear to Down Dog (version 4) C1. 2-3 sets1/4 Turkish Get-Up¹ (version 1)1/4 Turkish Get-Up (Kettlebell)¹ (version 2)1/2 Turkish Get-Up² (version 3)¹6-8 reps/side²4-6 reps/side C2. 2-3 sets of 10-12 repsSeated Single-Leg Calf Raise (Kettlebell) D1. 2-3 sets of 8-10 reps/sideT-Arm Tricep Extension (Band) D2. 2-3 sets of 8-10 repsScapular Dip (Blocks/Chairs) (version 1)Loaded Scapular Dip (Blocks) (version 2) day 3 A1. 2-3 sets of 8-10 repsGoblet Squat w/ Heartbeats (Kettlebell) A2. 2-3 sets of :20-:30Rear Delt Plank (Chairs) (version 1)Rear Delt Plank March (Chairs) (version 2) B1. 2-3 sets of 8-10 repsKneeling Hip Thrust (Band) (version 1)Kneeling Goblet Squat (Kettlebell) (version 2) B2. 2-3 sets of 8-10 reps/sideGlute Bridge Single-Arm Floor Press (Kettlebell) C1. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) C2. 2-3 sets of 8-10 reps/sideLow Lunge Reverse Wood Chop (Kettlebell) D1. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock D2. 2-3 sets of 6-8 reps/sideArm Bar (Kettlebell) 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 2023: Wild Thing 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
Sliding Reverse Lunge (Kettlebell & Blanket) (version 1)
Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (version 2)
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Feet-Elevated Push-Up (version 5)
B1. 2-3 sets of 8-10 reps
Pull-Through (Band) (version 1)
Good Morning (Kettlebell) (version 2)
Good Morning (Barbell) (version 3)
B2. 2-3 sets of 8-10 reps/side
Low Lunge Wide Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Diagonal Pull-Down (Band) (substitution)
C1. 2-3 sets of 8-10 reps/side
Forearm Side Plank Row (Band)
C2. 2-3 sets of 8-10 reps/side
Single-Arm Crab Reach (Kettlebell)
D1. 2-3 sets of 6-8 reps/side
Lateral Dead Bug
D2. 2-3 sets of :20-:30
Face Up Plank (Bench)
day 2
A1. 2-3 sets of 8-10 reps/side
Goblet Split Squat w/ Rotation (Kettlebell)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Victory Press (Band) (version 1)
Standing Victory Press (Band) (version 2)
Standing Victory Press (Barbell) (version 3)
Standing Single-Leg Victory Press (Barbell) (version 4)
B1. 2-3 sets of 8-10 reps
Hamstring Bridge Slide (Blanket) (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket) (version 2)
B2. 2-3 sets of 8-10 reps(/side)
Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
Single-Leg Bear to Down Dog (version 4)
C1. 2-3 sets
1/4 Turkish Get-Up¹ (version 1)
1/4 Turkish Get-Up (Kettlebell)¹ (version 2)
1/2 Turkish Get-Up² (version 3)
¹6-8 reps/side
²4-6 reps/side
C2. 2-3 sets of 10-12 reps
Seated Single-Leg Calf Raise (Kettlebell)
D1. 2-3 sets of 8-10 reps/side
T-Arm Tricep Extension (Band)
D2. 2-3 sets of 8-10 reps
Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)
day 3
A1. 2-3 sets of 8-10 reps
Goblet Squat w/ Heartbeats (Kettlebell)
A2. 2-3 sets of :20-:30
Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)
B1. 2-3 sets of 8-10 reps
Kneeling Hip Thrust (Band) (version 1)
Kneeling Goblet Squat (Kettlebell) (version 2)
B2. 2-3 sets of 8-10 reps/side
Glute Bridge Single-Arm Floor Press (Kettlebell)
C1. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell)
C2. 2-3 sets of 8-10 reps/side
Low Lunge Reverse Wood Chop (Kettlebell)
D1. 2-3 sets of :20-:30/side
Side Hollow Body Hold & Side Hollow Body Rock
D2. 2-3 sets of 6-8 reps/side
Arm Bar (Kettlebell)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // June 2023: Row Specialization Phase
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