DAY 1: LOWER BODY STRENGTH
DAY 1 OBJECTIVE:
BUILD STRENGTH + STABILITY
INCREASE YOUR RANGE OF MOTION (ROM) + MOBILITY
FIND YOUR END OF RANGE (EOR)
X1 MODERATE/HEAVY KETTLEBELL (a challenging weight that you can still perform correct form with)
X2 SAME WEIGHT DUMBELLS (can be substituted for X1 lighter kettlebell)
X1 PLYO BOX (or something sturdy to stand on)
FULL BODY JOINT MOBILITY WARM-UP:
[1 Round to be completed before each workout to prime the joints]
MOVEMENT PREP CIRCUIT: (2-3 Sets - Minimal Rest in between Sets)
WARM-UP/PRIME FOR THE MAIN SESSION
STANDING SPINE ROLL > CRAWL OUT (6-10 REPS)
Stand in a neutral stance with soft knees, tuck your chin into your chest first, and then start to lower your head to the ground, rounding each part of your spine. Go as far as you can (bend the knees), and crawl out into a plank position. Crawl back to a down-dog position, engage the core to lift you back up, keeping the spine rounded until you're standing. Head comes up last.
ALTERNATING MOUNTAIN CLIMBERS (10 REPS)
Sit back on heels (on your toes), with your arms reaching out in front of you, actively spreading the floor apart with your hands and toes, shoulders down and back, away from your ears. Scapulas engaged. Tuck the pelvis to allow the right leg to lift, and place your right foot next to your right hand, lengthen and straighten your spine by un-tucking your pelvis and drawing your shoulders back. Square off the chest and hips so that they are facing forwards-fighting any rotation. Make sure that the right arm is pushing into the right leg and vice versa. Replace the leg and sit back onto your heels to re-set. Continue to alternate sides.
SHINBOX SWITCH 8-10 REPS)
Sit down with your knees bent up, feet wider than hip-distance apart, sitting tall through the crown; drop both knees down (both facing the left), whilst trying to keep the same distance with your feet, as when you had your knees up. The foot should be in line with your opposite knee. Aim to sit both glutes on the ground. Follow the same direction with your torso. From here, lift both knees again, and drop them both to the opposite side.
MAIN SESSION 1: (3 Sets - 2 Minutes Rest in between Movements)
KETTLEBELL GOBLET SQUATS (6 REPS)
Start in your 'Silverback' stance. Horn Clean the bell up to your chest (change your grip to holding the side horns of the bell). Feet should be wherever you feel comfortable, as long as your knees are not dipping inwards. Whilst keeping a straight spine, start to lower yourself into a deep squat, whilst actively spreading the floor apart with your feet to maximize glute and quad activation. Pause at the bottom (still active) and take a deep breath, and then push through your heels and glutes to bring yourself back up to standing.
REGRESSION: BODYWEIGHT SQUATS
KETTLEBELL SWINGS (10-12 REPS)
Start in your 'Silverback' stance, with the bell just in front of your feet, tilted towards you. Maintain a proud chest, with your shoulders back, knees bent, soft elbows, hike the bell behind you, and explode up using your hips and glutes (the swing is a hinge, not a squat). The kettlebell should only swing to chest height and no higher, keeping the elbows soft and close to your body. Make sure your abs and glutes especially are engaged at all times, and your knees are staying soft but not bent! Inhale for the hike back, and exhale to swing forward.
REGRESSION: CHEST LOADED SWINGS
MAIN SESSION 2: (3 Sets - 60-90 Seconds Rest in between Movements)
LOADED SPLIT SQUAT - SINGLE KETTLEBELL/DOUBLE DUMBBELL (4-6 REPS/SIDE)
Go into a wide lunge (Front leg-flat foot, back leg-on your toes), feet hip-distance apart. Start to lower yourself to the floor and pick up your weights (suggested use: 5-10kg/side). Engage your core, draw your shoulders down and back, staying tall through the crown. On a exhale push through your front foot, squeezing the glutes as you come up to a standing wide lunge (the back foot should still be on your toes). Inhale and lower yourself with the weights down by your sides. It is important that you allow your front knee to go over the front foot as much as your mobility allows, until the back knee touches the floor, and then engage everything to push yourself back up.
REGRESSION: ELEVATED SPLIT SQUAT
JEFFERSON CURL - SINGLE KETTLEBELL + PLYO BOX/ELEVATED SURFACE (6 REPS)
Stand on a stable elevated surface (ideally a Plyo Box), holding the top of the Kettlebell handle with both hands. Bring your feet to the edge of the box (needs to be stable and strong to prevent you from falling forwards!). Start to tuck your chin to your chest (allowing the Kettlebell to hang freely - straight arms), and slowly rounding each vertebra (Spine Rolling) all the way until your head is in front of your feet. If you have good mobility, continue to allow the Kettlebell to lower you further, past your feet. Remember, what goes down must come up! So don't go so far down that you can't lift yourself back up. Once at your end range, engage your core and glutes, and start to SLOWLY unravel your spine, still letting the Kettlebell hang, giving you opposition, until you are back to your starting position.
REGRESSION: KB DEADLIFT
DECOMPRESSION CIRCUIT: (1-2 Sets - Rest As Needed)
PIGEON HOLD (30-60 SECOND HOLD/SIDE)
Starting on all fours, bring one knee forward (if you cant square off your foot to 90-degrees, don't worry). Straighten and extend the opposite leg behind you, and lengthen out your spine, slowly bending over so that your chest can rest on your knee, with your arms out in front of you, or either side of your foot/knee. Continue to breathe into the stretch for at least 30 seconds (the end goal is 2-minutes/side), and then switch legs.
HALF KNEELING HAMSTRING BOW (6 REPS)
Start by sitting back on your heels, with your arms reaching out in front of you. Come up into a half-kneeling Mountain Climber position (lift right leg). Your hands should be placed directly underneath your shoulders, your back knee should be directly underneath your hip, and your front foot should be touching, and in line with the (right) hand. Draw your shoulders down and back, away from your ears, straighten, and lengthen your spine, and actively try to pull the floor apart with your hands to maintain engagement throughout. Keep your back knee resting on the floor whilst you shift your weight backward, so that your hips are just above your heels, keeping both arms extending, and in contact with the floor as you do so. Continue to shift your weight forward and backward for 3 repetitions, exhaling on the effort, before switching sides.
ALT. HIP BRETZEL (4-6 REPS)
Start on your back with both knees bent facing upward. Bring your right leg up and place it so that the right ankle is resting on top of your left knee. Exhale and drop the right foot to the floor, allowing your opposite leg to also touch the floor. Try to keep both shoulders grounded, not allowing the hip rotation to peel off your shoulder from the floor (the chest should be facing the ceiling). Inhale and lift both legs, and switch over so that you can repeat on the opposite side.
KNEELING SPINE WAVE (8-10 REPS)
Start on your knees with your arms out in front of you, sitting back on your heels (Child's Pose). Keeping your head tucked in, tuck your pelvis in, and slowly start to round your spine, starting with your lower back, middle back, scapulas and shoulders until you end up in a 'Cobra' position (your head should be the last to come up). Then do the opposite on the way back; start by tucking the head, rounding the shoulders, scapulas, and then your middle to lower back, until you're back in Child's pose.