3 Days a Week // Sept. 2023: Headstand Specialization Phase Aug 31 Written By Jenni Rawlings Preview video for September! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Flow to Pincha or HeadstandYoga class #2: Taking the Fear Out of Headstand Strength for Headstand 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/sideForward Lunge (Kettlebell) (version 1)Back-Loaded Forward Lunge (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Bottoms-Up Overhead Press (Kettlebell) B1. 2-3 sets of 8-10 reps/sideDoorframe Side Row (version 1)Loaded Doorframe Side Row (Kettlebell) (version 2) B2. 2-3 sets of :20-:30Supine Hollow Body Hold (version 1)Supine Hollow Body Rock (version 2) C1. 2-3 sets of 10-12 reps/sideForearm Donkey Kick C2. 2-3 sets of :20-:30Neck Extension Bridge (Chair) D1. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap D2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) day 2 A1. 2-3 sets of 4-6 reps/sideTwisting Squat A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Tricep Push-Up (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as tricep push-up (elbows in) B1. 2-3 sets of 8-10 reps(/side)Bear to Down Dog (version 1)Bear to Down Dog (Band) (version 2)Feet-Elevated Bear to Down Dog (Bench) (version 3)Single-Leg Bear to Down Dog (version 4) B2. 2-3 sets of 8-10 reps(/side)Scapular Pull-Up (Pull-Up Bar) (version 1)Side-to-Side Scapular Pull-Up (Pull-Up Bar) (version 2)Scapular Sphinx Slide (Blanket) (substitution) C1. 2-3 sets of 8-10 repsGood Morning (Kettlebell) (version 1a)Goblet Wide-Legged Good Morning (Kettlebell) (version 1b)Good Morning (Barbell) (version 2a)Wide-Legged Good Morning (Barbell) (version 2b) C2. 2-3 sets of 8-10 repsDolphin Head Tap D1. 2-3 sets of 10-12 repsBent-over Bicep Curl (Kettlebell) D2. 2-3 sets of :20-:30Table Top Neck Flexion Plank (Chair) (version 1)Wall Neck Flexion Plank (version 2) day 3 A1. 2-3 sets of 6-8 reps(/side)Single-Arm Squat-Press (Kettlebell) (version 1)Squat-Press (Barbell) (version 2) A2. 2-3 sets of 6-8 repsDolphin to Forearm Plank Slide (Blanket) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) B2. 2-3 sets of 8-10 reps/sidePlank Pull-Down (Band) C1. 2-3 sets of 6-8 reps/sideDown Dog Alternating Ankle Tap (version 1)Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2) C2. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (version 1a)Standing Heel-Squeeze Calf Raise (version 1b)Standing Calf Raise (Barbell) (version 2) D1. 2-3 sets of 4-6 reps/sideStaff Pose Halo (Kettlebell) D2. 2-3 sets of 8-10 repsRadio-Ulnar Push-Up 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 // Sept. 2023: Headstand Specialization Phase Aug 31 Written By Jenni Rawlings Preview video for September! Suggested yoga classes from Jenni's library for this month's theme (optional!):Yoga class #1: Flow to Pincha or HeadstandYoga class #2: Taking the Fear Out of Headstand Strength for Headstand 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/sideForward Lunge (Kettlebell) (version 1)Back-Loaded Forward Lunge (Barbell) (version 2) A2. 2-3 sets of 8-10 reps/sideStanding Single-Arm Bottoms-Up Overhead Press (Kettlebell) B1. 2-3 sets of 8-10 reps/sideDoorframe Side Row (version 1)Loaded Doorframe Side Row (Kettlebell) (version 2) B2. 2-3 sets of :20-:30Supine Hollow Body Hold (version 1)Supine Hollow Body Rock (version 2) C1. 2-3 sets of 10-12 reps/sideForearm Donkey Kick C2. 2-3 sets of :20-:30Neck Extension Bridge (Chair) D1. 2-3 sets of 6-8 reps/sidePlank Alternating Shoulder Tap D2. 2-3 sets of 8-10 reps/sidePlank March (version 1)Loaded Plank March (Band/Plate) (version 2) day 2 A1. 2-3 sets of 4-6 reps/sideTwisting Squat A2. 2-3 sets of 8-10 repsIncline Push-Up (Bench)¹ (version 1)Band-Assisted Push-Up (Band)¹ (version 2)Eccentric Push-Up¹ (version 3)Tricep Push-Up (version 4)Loaded Push-Up (Band/Plate)¹ (version 5)¹Perform as tricep push-up (elbows in) B1. 2-3 sets of 8-10 reps(/side)Bear to Down Dog (version 1)Bear to Down Dog (Band) (version 2)Feet-Elevated Bear to Down Dog (Bench) (version 3)Single-Leg Bear to Down Dog (version 4) B2. 2-3 sets of 8-10 reps(/side)Scapular Pull-Up (Pull-Up Bar) (version 1)Side-to-Side Scapular Pull-Up (Pull-Up Bar) (version 2)Scapular Sphinx Slide (Blanket) (substitution) C1. 2-3 sets of 8-10 repsGood Morning (Kettlebell) (version 1a)Goblet Wide-Legged Good Morning (Kettlebell) (version 1b)Good Morning (Barbell) (version 2a)Wide-Legged Good Morning (Barbell) (version 2b) C2. 2-3 sets of 8-10 repsDolphin Head Tap D1. 2-3 sets of 10-12 repsBent-over Bicep Curl (Kettlebell) D2. 2-3 sets of :20-:30Table Top Neck Flexion Plank (Chair) (version 1)Wall Neck Flexion Plank (version 2) day 3 A1. 2-3 sets of 6-8 reps(/side)Single-Arm Squat-Press (Kettlebell) (version 1)Squat-Press (Barbell) (version 2) A2. 2-3 sets of 6-8 repsDolphin to Forearm Plank Slide (Blanket) B1. 2-3 sets of 8-10 reps(/side)Feet-Elevated Glute Bridge (Bench) (version 1a)Feet-Elevated Hamstring Bridge (version 1b)Feet-Elevated Bridge March (Bench) (version 2)Single-Leg Feet-Elevated Bridge (version 3) B2. 2-3 sets of 8-10 reps/sidePlank Pull-Down (Band) C1. 2-3 sets of 6-8 reps/sideDown Dog Alternating Ankle Tap (version 1)Feet-Elevated Down Dog Alternating Ankle Tap (Blocks) (version 2) C2. 2-3 sets of 8-10 repsStanding Calf Raise (Kettlebell) (version 1a)Standing Heel-Squeeze Calf Raise (version 1b)Standing Calf Raise (Barbell) (version 2) D1. 2-3 sets of 4-6 reps/sideStaff Pose Halo (Kettlebell) D2. 2-3 sets of 8-10 repsRadio-Ulnar Push-Up 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 // Sept. 2023: Headstand Specialization Phase
Preview video for September!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Flow to Pincha or Headstand
Yoga class #2: Taking the Fear Out of Headstand
Strength for Headstand 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/side
Forward Lunge (Kettlebell) (version 1)
Back-Loaded Forward Lunge (Barbell) (version 2)
A2. 2-3 sets of 8-10 reps/side
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell)
B1. 2-3 sets of 8-10 reps/side
Doorframe Side Row (version 1)
Loaded Doorframe Side Row (Kettlebell) (version 2)
B2. 2-3 sets of :20-:30
Supine Hollow Body Hold (version 1)
Supine Hollow Body Rock (version 2)
C1. 2-3 sets of 10-12 reps/side
Forearm Donkey Kick
C2. 2-3 sets of :20-:30
Neck Extension Bridge (Chair)
D1. 2-3 sets of 6-8 reps/side
Plank Alternating Shoulder Tap
D2. 2-3 sets of 8-10 reps/side
Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)
day 2
A1. 2-3 sets of 4-6 reps/side
Twisting Squat
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)¹ (version 1)
Band-Assisted Push-Up (Band)¹ (version 2)
Eccentric Push-Up¹ (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)¹ (version 5)
¹Perform as tricep push-up (elbows in)
B1. 2-3 sets of 8-10 reps(/side)
Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
Single-Leg Bear to Down Dog (version 4)
B2. 2-3 sets of 8-10 reps(/side)
Scapular Pull-Up (Pull-Up Bar) (version 1)
Side-to-Side Scapular Pull-Up (Pull-Up Bar) (version 2)
Scapular Sphinx Slide (Blanket) (substitution)
C1. 2-3 sets of 8-10 reps
Good Morning (Kettlebell) (version 1a)
Goblet Wide-Legged Good Morning (Kettlebell) (version 1b)
Good Morning (Barbell) (version 2a)
Wide-Legged Good Morning (Barbell) (version 2b)
C2. 2-3 sets of 8-10 reps
Dolphin Head Tap
D1. 2-3 sets of 10-12 reps
Bent-over Bicep Curl (Kettlebell)
D2. 2-3 sets of :20-:30
Table Top Neck Flexion Plank (Chair) (version 1)
Wall Neck Flexion Plank (version 2)
day 3
A1. 2-3 sets of 6-8 reps(/side)
Single-Arm Squat-Press (Kettlebell) (version 1)
Squat-Press (Barbell) (version 2)
A2. 2-3 sets of 6-8 reps
Dolphin to Forearm Plank Slide (Blanket)
B1. 2-3 sets of 8-10 reps(/side)
Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)
B2. 2-3 sets of 8-10 reps/side
Plank Pull-Down (Band)
C1. 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)
C2. 2-3 sets of 8-10 reps
Standing Calf Raise (Kettlebell) (version 1a)
Standing Heel-Squeeze Calf Raise (version 1b)
Standing Calf Raise (Barbell) (version 2)
D1. 2-3 sets of 4-6 reps/side
Staff Pose Halo (Kettlebell)
D2. 2-3 sets of 8-10 reps
Radio-Ulnar Push-Up
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk
3 Days a Week // Oct. 2023: Step-Up Specialization Phase
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