3 Days a Week // Feb. 2024: Rotator Cuff Specialization Phase
Preview video for February!
Suggested yoga classes from Jenni's library for this month's theme (optional!):
Yoga class #1: Vigorous Vinyasa Flow 4
Yoga class #2: Shoulder Fun Yoga Flow
Rotator Cuff 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
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
Good Morning (Kettlebell) (version 1)
Good Morning (Barbell) (version 2)
B2. 2-3 sets of 8-10 reps
Upright Row (Kettlebell) (version 1)
Upright Row (Barbell) (version 2)
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 10-12 reps/side
D1. 2-3 sets of 8-10 reps/side
D2. 2-3 sets of 8-10 reps/side
day 2
A1. 2-3 sets of 8-10 reps/side
A2. 2-3 sets of 8-10 reps/side
Standing Single-Arm Waiter's Press (Kettlebell) (version 1)
Standing Single-Arm Bottoms-Up Overhead Press (Kettlebell) (version 2)
B1. 2-3 sets of 8-10 reps
Reverse Table Lift (version 1)
Resisted Reverse Table Lift (Band) (version 2)
Single-Leg Reverse Table Lift w/ Pigeon Leg (version 3)
B2. 2-3 sets of :20-:30
C2. 2-3 sets of 8-10 reps
Scapular Dip (Blocks/Chairs) (version 1)
Loaded Scapular Dip (Blocks) (version 2)
D1. 2-3 sets of :20-:30(/side)
Goblet Carry & March in Place (Kettlebell) (version 1)
Single-Arm Overhead Carry & March in Place (Kettlebell) (version 2)
Overhead Carry & March in Place (Barbell) (version 3)
D2. 2-3 sets of 10-12 reps
day 3
A1. 2-3 sets of 8-10 reps
Goblet Squat w/ Heartbeats (Kettlebell) (version 1)
Back Squat (Barbell) (version 2)
A2. 2-3 sets of 6-8 reps
B1. 2-3 sets of 10-12 reps
Glute Bridge (Kettlebell) (version 1a)
Hip Thrust (Kettlebell & Bench) (version 1b)
Glute Bridge (Barbell) (version 2a)
Hip Thrust (Barbell & Bench) (version 2b)
B2. 2-3 sets of 10-12 reps
C1. 2-3 sets of 10-12 reps/side
C2. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Feet-Sliding Bear Crawl (Forward & Backward) (Blanket) (version 2)
D1. 2-3 sets of 6-8 reps/side
Arm Bar (Kettlebell) (version 1)
Arm Bar w/ Corkscrew (Kettlebell) (version 2)
D2. 2-3 sets of 4-6 reps/side
Kneeling Halo (Kettlebell) (version 1)
Low Lunge Halo (Kettlebell) (version 2)
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk