3 Days a Week // Nov. 2023: Heart Openers Specialization Phase Oct 31 Written By Jenni Rawlings Preview video for November! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Whole Body Backbend FlowYoga class #2: Flexion is Our Friend Heart-Openers 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 repsGoblet Squat (Kettlebell) (version 1)Front Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps(/side)Low Lunge Single-Arm Overhead Press (Kettlebell) (version 1)Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 2a)Warrior 1 Overhead Press (Barbell) (version 2b) B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Three-Point Row (Kettlebell & Bench) (version 2) B2. 2-3 sets of 8-10 reps/sideHeadlight Hip Rotation (Kettlebell) C1. 2-3 sets of 4-6 reps/sideJefferson Curl w/ Rotation (Kettlebell) C2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension D1. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D2. 2-3 sets of 6-8 reps/sideForearm Side Plank Roll day 2 A1. 2-3 setsHamstring Bridge Slide (Blanket)¹ (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (version 1)Nordic Hamstring Curl² (version 1)¹8-10 reps²4-6 reps A2. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) (version 1)Low Lunge Windmill w/ Press (Kettlebell) (version 1) B1. 2-3 sets of 8-10 reps/sideGoblet Alternating Reverse Lunge w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 8-10 repsForearm Pec Slides (Blanket) C2. 2-3 sets of :20-:30Wall Forearm Walk (Band) D1. 2-3 sets of 6-8 reps/sideLow Lunge Pull-Apart Thoracic Spine Rotation (Band) (version 1)Warrior 1 Pull-Apart Thoracic Spine Rotation (Band) (version 1) D2. 2-3 sets of 8-10 reps/sideSquat w/ Alternating Y Raises day 3 A1. 2-3 sets of 8-10 reps/sideRear Foot Elevated Split Squat (Kettlebell) (version 1)Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2)Divebomber Push-Up (version 3) B1. 2-3 sets of 8-10 repsReverse Table Lift (version 1)Resisted Reverse Table Lift (Band) (version 2) B2. 2-3 sets of 6-8 repsWall Angel C1. 2-3 sets of 4-6 reps/sideHorse Stance Halo (Kettlebell) C2. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) D1. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper D2. 2-3 sets of 6-8 reps/sideRussian Twist 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. 2023: Heart Openers Specialization Phase Oct 31 Written By Jenni Rawlings Preview video for November! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Whole Body Backbend FlowYoga class #2: Flexion is Our Friend Heart-Openers 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 repsGoblet Squat (Kettlebell) (version 1)Front Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 reps(/side)Low Lunge Single-Arm Overhead Press (Kettlebell) (version 1)Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 2a)Warrior 1 Overhead Press (Barbell) (version 2b) B1. 2-3 sets of 8-10 reps/sideBent-over Single-Arm Row (Kettlebell) (version 1)Three-Point Row (Kettlebell & Bench) (version 2) B2. 2-3 sets of 8-10 reps/sideHeadlight Hip Rotation (Kettlebell) C1. 2-3 sets of 4-6 reps/sideJefferson Curl w/ Rotation (Kettlebell) C2. 2-3 sets of 10-12 repsProne Thoracic Spine Extension D1. 2-3 sets of 8-10 reps/sideSide Bend (Kettlebell) D2. 2-3 sets of 6-8 reps/sideForearm Side Plank Roll day 2 A1. 2-3 setsHamstring Bridge Slide (Blanket)¹ (version 1)Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (version 1)Nordic Hamstring Curl² (version 1)¹8-10 reps²4-6 reps A2. 2-3 sets of 8-10 reps/sideLow Lunge Windmill (Kettlebell) (version 1)Low Lunge Windmill w/ Press (Kettlebell) (version 1) B1. 2-3 sets of 8-10 reps/sideGoblet Alternating Reverse Lunge w/ Rotation (Kettlebell) B2. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) C1. 2-3 sets of 8-10 repsForearm Pec Slides (Blanket) C2. 2-3 sets of :20-:30Wall Forearm Walk (Band) D1. 2-3 sets of 6-8 reps/sideLow Lunge Pull-Apart Thoracic Spine Rotation (Band) (version 1)Warrior 1 Pull-Apart Thoracic Spine Rotation (Band) (version 1) D2. 2-3 sets of 8-10 reps/sideSquat w/ Alternating Y Raises day 3 A1. 2-3 sets of 8-10 reps/sideRear Foot Elevated Split Squat (Kettlebell) (version 1)Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2) A2. 2-3 sets of 8-10 repsIncline Hindu Push-Up (version 1)Hindu Push-Up (version 2)Divebomber Push-Up (version 3) B1. 2-3 sets of 8-10 repsReverse Table Lift (version 1)Resisted Reverse Table Lift (Band) (version 2) B2. 2-3 sets of 6-8 repsWall Angel C1. 2-3 sets of 4-6 reps/sideHorse Stance Halo (Kettlebell) C2. 2-3 sets of 10-12 repsBent-over Shrug (Kettlebell) (version 1)Bent-over Shrug (Barbell) (version 2) D1. 2-3 sets of 6-8 reps/sideSupine Windshield Wiper D2. 2-3 sets of 6-8 reps/sideRussian Twist 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. 2023: Heart Openers Specialization Phase
Preview video for November!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Whole Body Backbend Flow
Yoga class #2: Flexion is Our Friend
Heart-Openers 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
Goblet Squat (Kettlebell) (version 1)
Front Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps(/side)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 1)
Warrior 1 Single-Arm Overhead Press (Kettlebell) (version 2a)
Warrior 1 Overhead Press (Barbell) (version 2b)
B1. 2-3 sets of 8-10 reps/side
Bent-over Single-Arm Row (Kettlebell) (version 1)
Three-Point Row (Kettlebell & Bench) (version 2)
B2. 2-3 sets of 8-10 reps/side
Headlight Hip Rotation (Kettlebell)
C1. 2-3 sets of 4-6 reps/side
Jefferson Curl w/ Rotation (Kettlebell)
C2. 2-3 sets of 10-12 reps
Prone Thoracic Spine Extension
D1. 2-3 sets of 8-10 reps/side
Side Bend (Kettlebell)
D2. 2-3 sets of 6-8 reps/side
Forearm Side Plank Roll
day 2
A1. 2-3 sets
Hamstring Bridge Slide (Blanket)¹ (version 1)
Loaded Hamstring Bridge Slide (Kettlebell & Blanket)¹ (version 1)
Nordic Hamstring Curl² (version 1)
¹8-10 reps
²4-6 reps
A2. 2-3 sets of 8-10 reps/side
Low Lunge Windmill (Kettlebell) (version 1)
Low Lunge Windmill w/ Press (Kettlebell) (version 1)
B1. 2-3 sets of 8-10 reps/side
Goblet Alternating Reverse Lunge w/ Rotation (Kettlebell)
B2. 2-3 sets of 8-10 reps/side
Locust Pull-Down (Band)
C1. 2-3 sets of 8-10 reps
Forearm Pec Slides (Blanket)
C2. 2-3 sets of :20-:30
Wall Forearm Walk (Band)
D1. 2-3 sets of 6-8 reps/side
Low Lunge Pull-Apart Thoracic Spine Rotation (Band) (version 1)
Warrior 1 Pull-Apart Thoracic Spine Rotation (Band) (version 1)
D2. 2-3 sets of 8-10 reps/side
Squat w/ Alternating Y Raises
day 3
A1. 2-3 sets of 8-10 reps/side
Rear Foot Elevated Split Squat (Kettlebell) (version 1)
Back-Loaded Rear Foot Elevated Split Squat (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps
Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)
Divebomber Push-Up (version 3)
B1. 2-3 sets of 8-10 reps
Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)
B2. 2-3 sets of 6-8 reps
Wall Angel
C1. 2-3 sets of 4-6 reps/side
Horse Stance Halo (Kettlebell)
C2. 2-3 sets of 10-12 reps
Bent-over Shrug (Kettlebell) (version 1)
Bent-over Shrug (Barbell) (version 2)
D1. 2-3 sets of 6-8 reps/side
Supine Windshield Wiper
D2. 2-3 sets of 6-8 reps/side
Russian Twist
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Dec. 2023: Bear Position Specialization Phase
3 Days a Week // Oct. 2023: Step-Up Specialization Phase