3 Days a Week // Oct. 2023: Step-Up Specialization Phase Sep 30 Written By Jenni Rawlings Preview video for October! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Hip Stability FlowYoga class #2: Hip Abduction Practice Step-Up 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 sets1/4 Turkish Get-Up (Kettlebell)¹ (version 1)1/2 Turkish Get-Up² (version 2)3/4 Turkish Get-Up² (version 3)¹6-8 reps/side²3-4 reps/side A2. 2-3 sets of 6-8 reps/sideAround the World (Kettlebell) B1. 2-3 sets of 8-10 reps/sideStep-Up (Kettlebell & Bench) (version 1)Step-Up (Barbell & Bench) (version 2) B2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (version 1)Pullover w/ Extension (Kettlebell & Bench) (version 2) C1. 2-3 sets of 4-6 reps/sideSuitcase Deadlift (Kettlebell) C2. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1)Bench Press (Barbell & Bench) (version 2) D1. 2-3 sets of 6-8 reps/sideWarrior 3 Swap (Kettlebell) D2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift (version 1)Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2) day 2 A1. 2-3 sets Pogo Jumps & Pogo Hops¹ (version 1)Warrior 3 Hop² (version 2)¹10-12 reps(/side)²6-8 reps/side A2. 2-3 sets of 6-8 repsDown Dog Push-Off B1. 2-3 sets of 8-10 reps/sideGoblet Cross-over Step-Up (Kettlebell & Bench) B2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) C1. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) C2. 2-3 sets of 10-12 repsDeficit Calf Raise D1. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 6-8 reps/sideDead Bug (version 1)Dead Bug w/ Squeeze (version 2) A2. 2-3 sets of :20-:30/sideSingle-Arm Overhead Carry & March in Place (Kettlebell) B1. 2-3 sets of 8-10 reps/sideGoblet Lateral Step-Up (Kettlebell & Bench) B2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C1. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) C2. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) D1. 2-3 sets of 10-12 reps/sideSide-Lying Leg Lift (version 1)Forearm Side Plank w/ Leg Raises (version 2) D2. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (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 // Oct. 2023: Step-Up Specialization Phase Sep 30 Written By Jenni Rawlings Preview video for October! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Hip Stability FlowYoga class #2: Hip Abduction Practice Step-Up 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 sets1/4 Turkish Get-Up (Kettlebell)¹ (version 1)1/2 Turkish Get-Up² (version 2)3/4 Turkish Get-Up² (version 3)¹6-8 reps/side²3-4 reps/side A2. 2-3 sets of 6-8 reps/sideAround the World (Kettlebell) B1. 2-3 sets of 8-10 reps/sideStep-Up (Kettlebell & Bench) (version 1)Step-Up (Barbell & Bench) (version 2) B2. 2-3 sets of 8-10 repsSupine Pullover (Kettlebell) (version 1)Pullover w/ Extension (Kettlebell & Bench) (version 2) C1. 2-3 sets of 4-6 reps/sideSuitcase Deadlift (Kettlebell) C2. 2-3 sets of 8-10 reps(/side)Single-Arm Bench Press (Kettlebell) (version 1)Bench Press (Barbell & Bench) (version 2) D1. 2-3 sets of 6-8 reps/sideWarrior 3 Swap (Kettlebell) D2. 2-3 sets of 10-12 reps/sideStaff Pose Alternating Leg Lift (version 1)Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2) day 2 A1. 2-3 sets Pogo Jumps & Pogo Hops¹ (version 1)Warrior 3 Hop² (version 2)¹10-12 reps(/side)²6-8 reps/side A2. 2-3 sets of 6-8 repsDown Dog Push-Off B1. 2-3 sets of 8-10 reps/sideGoblet Cross-over Step-Up (Kettlebell & Bench) B2. 2-3 sets of 8-10 reps/sideLow Lunge Single-Arm Row (Band) C1. 2-3 sets of 10-12 reps/sideSeated Hip Internal Rotation (Band) C2. 2-3 sets of 10-12 repsDeficit Calf Raise D1. 2-3 sets of 6-8 repsForward Fold to Plank Slide (Blanket) D2. 2-3 sets of :20-:30/sideSide Hollow Body Hold & Side Hollow Body Rock day 3 A1. 2-3 sets of 6-8 reps/sideDead Bug (version 1)Dead Bug w/ Squeeze (version 2) A2. 2-3 sets of :20-:30/sideSingle-Arm Overhead Carry & March in Place (Kettlebell) B1. 2-3 sets of 8-10 reps/sideGoblet Lateral Step-Up (Kettlebell & Bench) B2. 2-3 sets of 8-10 reps/sideBird Dog Row (Kettlebell & Bench) C1. 2-3 sets of 8-10 reps/sideSingle-Leg Glute Bridge (version 1)Single-Leg Hip Thrust (version 2) C2. 2-3 sets of 10-12 repsFront Raise (Kettlebell or Band) D1. 2-3 sets of 10-12 reps/sideSide-Lying Leg Lift (version 1)Forearm Side Plank w/ Leg Raises (version 2) D2. 2-3 sets of 8-10 reps/sideKneeling Pallof Press (Band) (version 1)Low Lunge Pallof Press (Band) (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 // Oct. 2023: Step-Up Specialization Phase
Preview video for October!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Hip Stability Flow
Yoga class #2: Hip Abduction Practice
Step-Up 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
1/4 Turkish Get-Up (Kettlebell)¹ (version 1)
1/2 Turkish Get-Up² (version 2)
3/4 Turkish Get-Up² (version 3)
¹6-8 reps/side
²3-4 reps/side
A2. 2-3 sets of 6-8 reps/side
Around the World (Kettlebell)
B1. 2-3 sets of 8-10 reps/side
Step-Up (Kettlebell & Bench) (version 1)
Step-Up (Barbell & Bench) (version 2)
B2. 2-3 sets of 8-10 reps
Supine Pullover (Kettlebell) (version 1)
Pullover w/ Extension (Kettlebell & Bench) (version 2)
C1. 2-3 sets of 4-6 reps/side
Suitcase Deadlift (Kettlebell)
C2. 2-3 sets of 8-10 reps(/side)
Single-Arm Bench Press (Kettlebell) (version 1)
Bench Press (Barbell & Bench) (version 2)
D1. 2-3 sets of 6-8 reps/side
Warrior 3 Swap (Kettlebell)
D2. 2-3 sets of 10-12 reps/side
Staff Pose Alternating Leg Lift (version 1)
Staff Pose Alternating Leg Lift w/ Overhead Reach (version 2)
day 2
A1. 2-3 sets
Pogo Jumps & Pogo Hops¹ (version 1)
Warrior 3 Hop² (version 2)
¹10-12 reps(/side)
²6-8 reps/side
A2. 2-3 sets of 6-8 reps
Down Dog Push-Off
B1. 2-3 sets of 8-10 reps/side
Goblet Cross-over Step-Up (Kettlebell & Bench)
B2. 2-3 sets of 8-10 reps/side
Low Lunge Single-Arm Row (Band)
C1. 2-3 sets of 10-12 reps/side
Seated Hip Internal Rotation (Band)
C2. 2-3 sets of 10-12 reps
Deficit Calf Raise
D1. 2-3 sets of 6-8 reps
Forward Fold to Plank Slide (Blanket)
D2. 2-3 sets of :20-:30/side
Side Hollow Body Hold & Side Hollow Body Rock
day 3
A1. 2-3 sets of 6-8 reps/side
Dead Bug (version 1)
Dead Bug w/ Squeeze (version 2)
A2. 2-3 sets of :20-:30/side
Single-Arm Overhead Carry & March in Place (Kettlebell)
B1. 2-3 sets of 8-10 reps/side
Goblet Lateral Step-Up (Kettlebell & Bench)
B2. 2-3 sets of 8-10 reps/side
Bird Dog Row (Kettlebell & Bench)
C1. 2-3 sets of 8-10 reps/side
Single-Leg Glute Bridge (version 1)
Single-Leg Hip Thrust (version 2)
C2. 2-3 sets of 10-12 reps
Front Raise (Kettlebell or Band)
D1. 2-3 sets of 10-12 reps/side
Side-Lying Leg Lift (version 1)
Forearm Side Plank w/ Leg Raises (version 2)
D2. 2-3 sets of 8-10 reps/side
Kneeling Pallof Press (Band) (version 1)
Low Lunge Pallof Press (Band) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
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