3 Days a Week // Nov. 2022: Dancer Pose Specialization Phase Oct 31 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 6-8 reps/side1/4 Turkish Get-Up (version 1)1/4 Turkish Get-Up (Kettlebell) (version 2) A2. 2-3 sets of 8-10 reps/sidePullover w/ Extension (Kettlebell & Bench) (version 1)Supine Pullover (Kettlebell) (substitution) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)Single-Leg Romanian Deadlift (Kettlebell) (version 2) B2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2) C1. 2-3 sets of :20-:30Wall Sit w/ Front Raise Hold C2. 2-3 sets of 6-8 reps/sideStanding Diagonal Pull-Apart (Band) D1. 2-3 sets of 8-10 reps/sidePlank March D2. 2-3 sets of 8-10 reps/sideKneeling Overhead Pallof Press (Band) day 2 A1. 2-3 sets of 6-8 reps/sideSingle-Leg Squat (To Chair/Bench) (version 1)Single-Leg Squat (Off Bench) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) (version 1)Warrior 1 Single-Arm Row (Kettlebell) (version 2) B1. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) B2. 2-3 sets of 10-12 reps/sideSeated Single-Leg Calf Raise (Kettlebell) C1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell) (version 1)Jefferson Curl (Barbell) (version 2) C2. 2-3 sets of 8-10 reps/sideSide Plank Dip D1. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension D2. 2-3 sets of 6-8 reps/sideLow Lunge Pull-Apart Thoracic Spine Rotation (Band) day 3 A1. 2-3 sets of 6-8 reps/sideGoblet Squat w/ Foot Elevated (Kettlebell) A2. 2-3 sets of 8-10 reps/sideQuadruped Pull-Down (Band) (version 1)Bird Dog Pull-Down (Band) (version 2) B1. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) B2. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) C1. 2-3 sets of 10-12 reps/sideForearm Donkey Kick C2. 2-3 sets of 10-12 repsStanding Overhead Tricep Extension (Kettlebell) D1. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Single-Leg Balance Swap (Kettlebell) (version 2) D2. 2-3 sets of 10-12 repsTibialis Anterior 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 // Nov. 2022: Dancer Pose Specialization Phase Oct 31 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 6-8 reps/side1/4 Turkish Get-Up (version 1)1/4 Turkish Get-Up (Kettlebell) (version 2) A2. 2-3 sets of 8-10 reps/sidePullover w/ Extension (Kettlebell & Bench) (version 1)Supine Pullover (Kettlebell) (substitution) B1. 2-3 sets of 8-10 reps/sideSliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)Single-Leg Romanian Deadlift (Kettlebell) (version 2) B2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2) C1. 2-3 sets of :20-:30Wall Sit w/ Front Raise Hold C2. 2-3 sets of 6-8 reps/sideStanding Diagonal Pull-Apart (Band) D1. 2-3 sets of 8-10 reps/sidePlank March D2. 2-3 sets of 8-10 reps/sideKneeling Overhead Pallof Press (Band) day 2 A1. 2-3 sets of 6-8 reps/sideSingle-Leg Squat (To Chair/Bench) (version 1)Single-Leg Squat (Off Bench) (version 2) A2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) (version 1)Warrior 1 Single-Arm Row (Kettlebell) (version 2) B1. 2-3 sets of 8-10 reps/sideOverhead Press w/ Suitcase Hold (Kettlebell) B2. 2-3 sets of 10-12 reps/sideSeated Single-Leg Calf Raise (Kettlebell) C1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell) (version 1)Jefferson Curl (Barbell) (version 2) C2. 2-3 sets of 8-10 reps/sideSide Plank Dip D1. 2-3 sets of 8-10 repsProne Retraction w/ Elbow Extension D2. 2-3 sets of 6-8 reps/sideLow Lunge Pull-Apart Thoracic Spine Rotation (Band) day 3 A1. 2-3 sets of 6-8 reps/sideGoblet Squat w/ Foot Elevated (Kettlebell) A2. 2-3 sets of 8-10 reps/sideQuadruped Pull-Down (Band) (version 1)Bird Dog Pull-Down (Band) (version 2) B1. 2-3 sets of 6-8 reps/sideHalf Split Slide (Blanket) B2. 2-3 sets of 8-10 repsSeated Crab Shoulder Slide (Blanket) C1. 2-3 sets of 10-12 reps/sideForearm Donkey Kick C2. 2-3 sets of 10-12 repsStanding Overhead Tricep Extension (Kettlebell) D1. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Single-Leg Balance Swap (Kettlebell) (version 2) D2. 2-3 sets of 10-12 repsTibialis Anterior 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 // Nov. 2022: Dancer Pose 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/side
1/4 Turkish Get-Up (version 1)
1/4 Turkish Get-Up (Kettlebell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Pullover w/ Extension (Kettlebell & Bench) (version 1)
Supine Pullover (Kettlebell) (substitution)
B1. 2-3 sets of 8-10 reps/side
Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)
Single-Leg Romanian Deadlift (Kettlebell) (version 2)
B2. 2-3 sets of 8-10 reps
Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
C1. 2-3 sets of :20-:30
Wall Sit w/ Front Raise Hold
C2. 2-3 sets of 6-8 reps/side
Standing Diagonal Pull-Apart (Band)
D1. 2-3 sets of 8-10 reps/side
Plank March
D2. 2-3 sets of 8-10 reps/side
Kneeling Overhead Pallof Press (Band)
day 2
A1. 2-3 sets of 6-8 reps/side
Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)
A2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Row (Band) (version 1)
Warrior 1 Single-Arm Row (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps/side
Overhead Press w/ Suitcase Hold (Kettlebell)
B2. 2-3 sets of 10-12 reps/side
Seated Single-Leg Calf Raise (Kettlebell)
C1. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell) (version 1)
Jefferson Curl (Barbell) (version 2)
C2. 2-3 sets of 8-10 reps/side
Side Plank Dip
D1. 2-3 sets of 8-10 reps
Prone Retraction w/ Elbow Extension
D2. 2-3 sets of 6-8 reps/side
Low Lunge Pull-Apart Thoracic Spine Rotation (Band)
day 3
A1. 2-3 sets of 6-8 reps/side
Goblet Squat w/ Foot Elevated (Kettlebell)
A2. 2-3 sets of 8-10 reps/side
Quadruped Pull-Down (Band) (version 1)
Bird Dog Pull-Down (Band) (version 2)
B1. 2-3 sets of 6-8 reps/side
Half Split Slide (Blanket)
B2. 2-3 sets of 8-10 reps
Seated Crab Shoulder Slide (Blanket)
C1. 2-3 sets of 10-12 reps/side
Forearm Donkey Kick
C2. 2-3 sets of 10-12 reps
Standing Overhead Tricep Extension (Kettlebell)
D1. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)
D2. 2-3 sets of 10-12 reps
Tibialis Anterior Raise
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Dec. 2022: Loaded Carry Specialization Phase
3 Days a Week // Oct. 2022: Deadlift Specialization Phase (#2)