3 Days a Week // May 2024: Down Dog Step Forward Specialization Phase Apr 30 Written By Jenni Rawlings Preview video for May! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Down Dog Step Forward TutorialYoga class #2: Down Dog Step Forward Flow Yoga Class Down Dog Step Forward 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/sideReverse Lunge (Kettlebell) (version 1)Overhead Reverse Lunge (Kettlebell) (version 2)Reverse Lunge (Barbell) (version 3) A2. 2-3 sets of 8-10 repsBent-over Two-Arm Row (Kettlebell) (version 1)Bent-over Row (Barbell) (version 2) B1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell) (version 1)Conventional Deadlift (Barbell) (version 2) B2. 2-3 sets of 8-10 repsPlank to Down Dog (version 1)Down Dog Push-Up (version 2) C1. 2-3 sets of 6-8 reps/side/legStaggered Stance Pendulum Rotation (Kettlebell) C2. 2-3 sets of 8-10 repsSupine Knee Tuck & Supine Leg Lift (version 1)Resisted Supine Knee Tuck (Band) (version 2) D1. 2-3 sets of 3-5 reps/side/legKickstand Halo & Single-Leg Halo (Kettlebell) D2. 2-3 sets of 8-10 reps/sideLow Lunge Leg Lift w/ Wall Press (version 1)Low Lunge Leg Lift w/ Block Press (version 2) day 2 A1. 2-3 sets of 4-6 reps/sideSingle-Arm Front Squat (Kettlebell) A2. 2-3 sets of 6-8 reps/sideDown Dog Alternating Ankle Tap (version 1)Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2)Push-up to Down Dog Ankle Tap (version 3) B1. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) B2. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C1. 2-3 sets of 8-10 reps/sideSide-to-Side Goblet Lateral Squat (Kettlebell) (version 1)Side-to-Side Lateral Squat (Barbell) (version 2) C2. 2-3 sets of :20-:30Down Dog Walk (Forward & Backward) D1. 2-3 sets of :20-:30Plank Alligator Crawl (Forward & Backward) (Blanket) D2. 2-3 sets of 10-12 repsStanding Pronated Grip Bicep Curl (Band) day 3 A1. 2-3 sets of 8-10 reps/sideSplit Squat (Kettlebell) (version 1a)Front-Foot Elevated Split Squat (Kettlebell) (version 1b)Split Squat (Barbell) (version 2a)Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2b) A2. 2-3 sets of 6-8 repsDown Dog Push-Off 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 repsHollow Body Pullover (Kettlebell) C1. 2-3 sets of 6-8 reps/sideSliding Bear Position Leg Extension (Blanket) (version 1)Sliding Bear Position Bird Dog (version 2)Bear Position Alternating Bird Dog (version 3) C2. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) D1. 2-3 sets of 10-12 repsForearm Plank Tricep Extension D2. 2-3 sets of :20-:30Staff Pose Walk (Forward & Backward) (version 1)Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (version 2)Overhead Staff Pose Walk (Forward & Backward) (version 3) 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 2024: Down Dog Step Forward Specialization Phase Apr 30 Written By Jenni Rawlings Preview video for May! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Down Dog Step Forward TutorialYoga class #2: Down Dog Step Forward Flow Yoga Class Down Dog Step Forward 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/sideReverse Lunge (Kettlebell) (version 1)Overhead Reverse Lunge (Kettlebell) (version 2)Reverse Lunge (Barbell) (version 3) A2. 2-3 sets of 8-10 repsBent-over Two-Arm Row (Kettlebell) (version 1)Bent-over Row (Barbell) (version 2) B1. 2-3 sets of 8-10 repsConventional Deadlift (Kettlebell) (version 1)Conventional Deadlift (Barbell) (version 2) B2. 2-3 sets of 8-10 repsPlank to Down Dog (version 1)Down Dog Push-Up (version 2) C1. 2-3 sets of 6-8 reps/side/legStaggered Stance Pendulum Rotation (Kettlebell) C2. 2-3 sets of 8-10 repsSupine Knee Tuck & Supine Leg Lift (version 1)Resisted Supine Knee Tuck (Band) (version 2) D1. 2-3 sets of 3-5 reps/side/legKickstand Halo & Single-Leg Halo (Kettlebell) D2. 2-3 sets of 8-10 reps/sideLow Lunge Leg Lift w/ Wall Press (version 1)Low Lunge Leg Lift w/ Block Press (version 2) day 2 A1. 2-3 sets of 4-6 reps/sideSingle-Arm Front Squat (Kettlebell) A2. 2-3 sets of 6-8 reps/sideDown Dog Alternating Ankle Tap (version 1)Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2)Push-up to Down Dog Ankle Tap (version 3) B1. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) B2. 2-3 sets of 8-10 reps/sideForearm Side Plank Row (Band) C1. 2-3 sets of 8-10 reps/sideSide-to-Side Goblet Lateral Squat (Kettlebell) (version 1)Side-to-Side Lateral Squat (Barbell) (version 2) C2. 2-3 sets of :20-:30Down Dog Walk (Forward & Backward) D1. 2-3 sets of :20-:30Plank Alligator Crawl (Forward & Backward) (Blanket) D2. 2-3 sets of 10-12 repsStanding Pronated Grip Bicep Curl (Band) day 3 A1. 2-3 sets of 8-10 reps/sideSplit Squat (Kettlebell) (version 1a)Front-Foot Elevated Split Squat (Kettlebell) (version 1b)Split Squat (Barbell) (version 2a)Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2b) A2. 2-3 sets of 6-8 repsDown Dog Push-Off 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 repsHollow Body Pullover (Kettlebell) C1. 2-3 sets of 6-8 reps/sideSliding Bear Position Leg Extension (Blanket) (version 1)Sliding Bear Position Bird Dog (version 2)Bear Position Alternating Bird Dog (version 3) C2. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) D1. 2-3 sets of 10-12 repsForearm Plank Tricep Extension D2. 2-3 sets of :20-:30Staff Pose Walk (Forward & Backward) (version 1)Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (version 2)Overhead Staff Pose Walk (Forward & Backward) (version 3) 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 2024: Down Dog Step Forward Specialization Phase
Preview video for May!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Down Dog Step Forward Tutorial
Yoga class #2: Down Dog Step Forward Flow Yoga Class
Down Dog Step Forward 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
Reverse Lunge (Kettlebell) (version 1)
Overhead Reverse Lunge (Kettlebell) (version 2)
Reverse Lunge (Barbell) (version 3)
A2. 2-3 sets of 8-10 reps
Bent-over Two-Arm Row (Kettlebell) (version 1)
Bent-over Row (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Conventional Deadlift (Kettlebell) (version 1)
Conventional Deadlift (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Plank to Down Dog (version 1)
Down Dog Push-Up (version 2)
C1. 2-3 sets of 6-8 reps/side/leg
Staggered Stance Pendulum Rotation (Kettlebell)
C2. 2-3 sets of 8-10 reps
Supine Knee Tuck & Supine Leg Lift (version 1)
Resisted Supine Knee Tuck (Band) (version 2)
D1. 2-3 sets of 3-5 reps/side/leg
Kickstand Halo & Single-Leg Halo (Kettlebell)
D2. 2-3 sets of 8-10 reps/side
Low Lunge Leg Lift w/ Wall Press (version 1)
Low Lunge Leg Lift w/ Block Press (version 2)
day 2
A1. 2-3 sets of 4-6 reps/side
Single-Arm Front Squat (Kettlebell)
A2. 2-3 sets of 6-8 reps/side
Down Dog Alternating Ankle Tap (version 1)
Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2)
Push-up to Down Dog Ankle Tap (version 3)
B1. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)
B2. 2-3 sets of 8-10 reps/side
Forearm Side Plank Row (Band)
C1. 2-3 sets of 8-10 reps/side
Side-to-Side Goblet Lateral Squat (Kettlebell) (version 1)
Side-to-Side Lateral Squat (Barbell) (version 2)
C2. 2-3 sets of :20-:30
Down Dog Walk (Forward & Backward)
D1. 2-3 sets of :20-:30
Plank Alligator Crawl (Forward & Backward) (Blanket)
D2. 2-3 sets of 10-12 reps
Standing Pronated Grip Bicep Curl (Band)
day 3
A1. 2-3 sets of 8-10 reps/side
Split Squat (Kettlebell) (version 1a)
Front-Foot Elevated Split Squat (Kettlebell) (version 1b)
Split Squat (Barbell) (version 2a)
Front-Foot Elevated Back-Loaded Split Squat (Barbell) (version 2b)
A2. 2-3 sets of 6-8 reps
Down Dog Push-Off
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
Hollow Body Pullover (Kettlebell)
C1. 2-3 sets of 6-8 reps/side
Sliding Bear Position Leg Extension (Blanket) (version 1)
Sliding Bear Position Bird Dog (version 2)
Bear Position Alternating Bird Dog (version 3)
C2. 2-3 sets of 10-12 reps/side
Seated Hip Internal Rotation (Band)
D1. 2-3 sets of 10-12 reps
Forearm Plank Tricep Extension
D2. 2-3 sets of :20-:30
Staff Pose Walk (Forward & Backward) (version 1)
Goblet Staff Pose Walk (Forward & Backward) (Kettlebell) (version 2)
Overhead Staff Pose Walk (Forward & Backward) (version 3)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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