3 Days a Week // Nov. 2024: Forward Fold 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: Make Friends With Your HamstringsYoga class #2: Parsvottanasana (Pyramid Pose) Flow Forward Fold 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 repsRomanian Deadlift (Kettlebell) (version 1)Romanian Deadlift (Barbell) (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)Loaded Push-Up (Band/Plate) (version 5) B1. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) B2. 2-3 sets of 8-10 repsSupine Knee Tuck & Supine Leg Lift (version 1)Resisted Supine Knee Tuck (Band) (version 2) C1. 2-3 sets of 8-10 repsKneeling Goblet Squat (Kettlebell) C2. 2-3 sets of 8-10 repsStanding Heel-Squeeze Calf Raise D1. 2-3 sets of 4-6 reps/sideJefferson Curl w/ Rotation (Kettlebell) D2. 2-3 sets of 6-8 repsResisted Cat-Cow (Band) day 2 A1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) (version 1)Bottom-Loaded Windmill (Kettlebell) (version 2)Top- and Bottom-Loaded Windmill (Kettlebell) (version 3) A2. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift B1. 2-3 sets of 8-10 reps/sideSplit Squat w/ Forward Lean (Kettlebell) (version 1)Split Squat w/ Forward Lean (Barbell) (version 2) B2. 2-3 sets of 8-10 repsDolphin Head Tap C1. 2-3 sets of 10-12 repsStanding Neutral Grip Bicep Curl (Band) C2. 2-3 sets of 6-8 repsBent-over Cuban Press D1. 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) D2. 2-3 sets of :20-:30Hanging Hollow Body Hold (Pull-Up Bar) (version 1)Supine Hollow Body Hold (substitution) day 3 A1. 2-3 sets of 8-10 repsStraddle Lift (Kettlebell) A2. 2-3 sets of 8-10 reps/sideThree-Point Row (Kettlebell & Bench) (version 1)Bent-over Row (Barbell) (version 2) B1. 2-3 sets of 8-10 repsSeated Goblet Good Morning (Kettlebell) (version 1)Seated Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 repsForearm Pec Slides (Blanket) C1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell) (version 1)Jefferson Curl (Barbell) (version 2) C2. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D1. 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) D2. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Warrior 3 Swap (Kettlebell) (version 2) 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. 2024: Forward Fold 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: Make Friends With Your HamstringsYoga class #2: Parsvottanasana (Pyramid Pose) Flow Forward Fold 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 repsRomanian Deadlift (Kettlebell) (version 1)Romanian Deadlift (Barbell) (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)Loaded Push-Up (Band/Plate) (version 5) B1. 2-3 sets of 8-10 reps/sideLocust Pull-Down (Band) B2. 2-3 sets of 8-10 repsSupine Knee Tuck & Supine Leg Lift (version 1)Resisted Supine Knee Tuck (Band) (version 2) C1. 2-3 sets of 8-10 repsKneeling Goblet Squat (Kettlebell) C2. 2-3 sets of 8-10 repsStanding Heel-Squeeze Calf Raise D1. 2-3 sets of 4-6 reps/sideJefferson Curl w/ Rotation (Kettlebell) D2. 2-3 sets of 6-8 repsResisted Cat-Cow (Band) day 2 A1. 2-3 sets of 6-8 reps/sideWindmill (Kettlebell) (version 1)Bottom-Loaded Windmill (Kettlebell) (version 2)Top- and Bottom-Loaded Windmill (Kettlebell) (version 3) A2. 2-3 sets of 10-12 reps/side90/90 Hip Internal Rotation Lift B1. 2-3 sets of 8-10 reps/sideSplit Squat w/ Forward Lean (Kettlebell) (version 1)Split Squat w/ Forward Lean (Barbell) (version 2) B2. 2-3 sets of 8-10 repsDolphin Head Tap C1. 2-3 sets of 10-12 repsStanding Neutral Grip Bicep Curl (Band) C2. 2-3 sets of 6-8 repsBent-over Cuban Press D1. 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) D2. 2-3 sets of :20-:30Hanging Hollow Body Hold (Pull-Up Bar) (version 1)Supine Hollow Body Hold (substitution) day 3 A1. 2-3 sets of 8-10 repsStraddle Lift (Kettlebell) A2. 2-3 sets of 8-10 reps/sideThree-Point Row (Kettlebell & Bench) (version 1)Bent-over Row (Barbell) (version 2) B1. 2-3 sets of 8-10 repsSeated Goblet Good Morning (Kettlebell) (version 1)Seated Good Morning (Barbell) (version 2) B2. 2-3 sets of 8-10 repsForearm Pec Slides (Blanket) C1. 2-3 sets of 6-8 repsJefferson Curl (Kettlebell) (version 1)Jefferson Curl (Barbell) (version 2) C2. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D1. 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) D2. 2-3 sets of :20-:30/sideTandem Stance Balance Swap (Kettlebell) (version 1)Warrior 3 Swap (Kettlebell) (version 2) 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. 2024: Forward Fold Specialization Phase
Preview video for November!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Make Friends With Your Hamstrings
Yoga class #2: Parsvottanasana (Pyramid Pose) Flow
Forward Fold 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
Romanian Deadlift (Kettlebell) (version 1)
Romanian Deadlift (Barbell) (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)
Loaded Push-Up (Band/Plate) (version 5)
B1. 2-3 sets of 8-10 reps/side
Locust Pull-Down (Band)
B2. 2-3 sets of 8-10 reps
Supine Knee Tuck & Supine Leg Lift (version 1)
Resisted Supine Knee Tuck (Band) (version 2)
C1. 2-3 sets of 8-10 reps
Kneeling Goblet Squat (Kettlebell)
C2. 2-3 sets of 8-10 reps
Standing Heel-Squeeze Calf Raise
D1. 2-3 sets of 4-6 reps/side
Jefferson Curl w/ Rotation (Kettlebell)
D2. 2-3 sets of 6-8 reps
Resisted Cat-Cow (Band)
day 2
A1. 2-3 sets of 6-8 reps/side
Windmill (Kettlebell) (version 1)
Bottom-Loaded Windmill (Kettlebell) (version 2)
Top- and Bottom-Loaded Windmill (Kettlebell) (version 3)
A2. 2-3 sets of 10-12 reps/side
90/90 Hip Internal Rotation Lift
B1. 2-3 sets of 8-10 reps/side
Split Squat w/ Forward Lean (Kettlebell) (version 1)
Split Squat w/ Forward Lean (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Dolphin Head Tap
C1. 2-3 sets of 10-12 reps
Standing Neutral Grip Bicep Curl (Band)
C2. 2-3 sets of 6-8 reps
Bent-over Cuban Press
D1. 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)
D2. 2-3 sets of :20-:30
Hanging Hollow Body Hold (Pull-Up Bar) (version 1)
Supine Hollow Body Hold (substitution)
day 3
A1. 2-3 sets of 8-10 reps
Straddle Lift (Kettlebell)
A2. 2-3 sets of 8-10 reps/side
Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Row (Barbell) (version 2)
B1. 2-3 sets of 8-10 reps
Seated Goblet Good Morning (Kettlebell) (version 1)
Seated Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Forearm Pec Slides (Blanket)
C1. 2-3 sets of 6-8 reps
Jefferson Curl (Kettlebell) (version 1)
Jefferson Curl (Barbell) (version 2)
C2. 2-3 sets of 6-8 reps
Forward Fold to Plank Slide (Blanket)
D1. 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)
D2. 2-3 sets of :20-:30/side
Tandem Stance Balance Swap (Kettlebell) (version 1)
Warrior 3 Swap (Kettlebell) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Dec. 2024: Integrated Core Specialization Phase
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