EQUIPMENT NEEDED:

. 1 X LIGHT/MODERATE KB

. 1 X MODERATE/HEAVY KB

. PULL UP BAR

. TRAP BAR

. PLYO BOX

DAY 1 - LOWER STRENGTH & POWER

OPEN-CHAIN MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

1. PELVIC TILTS (10 REPS)

Start by standing tall, in a neutral stance: straight spine, shoulders back & down, feet rooted to the ground, keeping your knees soft (no locking out). Moving only your pelvis (rest of your body stays still), start to tuck your pelvis under, and then un-tuck it by sticking out your glutes (this is also a great way to find your neutral pelvis position).

 

2. LATERAL PELVIC TILTS (10 REPS)

Your feet should still be hip-width apart and rooted to the ground (like you’re spreading the floor apart with your feet). Imagine that you’re on some train tracks, your knees are allowing your hips to move by going forwards & backward, not side to side. Start to lower one knee as you push the opposite hip up, bring that knee back to neutral, and then lower the opposite knee to lift the other hip (try to connect that lifted hip to your lower rib).

3. PELVIC CIRCLES (5 REPS/DIRECTION)

So we’re now going to connect all of the dots and create a full pelvic circle. Again, same principles, nothing but your hips and knees should be moving. Start by tucking your pelvis under, and then into a lateral tilt, and then un-tucking your pelvis, and then tilting once more. Once you’ve got the hang of putting them together, start to smoothen it out, into one continuous circle (if you get lost at any moment, go back to the points).

 

4. SPINAL FLEXION & EXTENSION (8 REPS)

In a neutral stance, tuck your pelvis under and expand your chest on an inhale, then on an exhale, push your ribs back, rounding your spine, as if you’re pushing your scaps onto the wall behind you, whilst maintaining your tucked pelvis.

5. CROSS-BODY REACH (10 REPS)

Starting in the same neutral stance, bend both arms, lifting one forearm to face forwards (fingers pointing upwards), and one to face backward (fingers pointing to the floor). From here, we’re going to actively reach both arms in opposite directions. One crossing over the front of your body, whilst the other goes up & over your head, breathe into the stretch, and then come back to the starting passion, switch arms and repeat.

6. SPINAL GLIDES (10 REPS)

Actively reach both arms out to your sides. Slide your ribs over your hips. Move from side to side, separating your torso from your lower body whilst keeping the hips still and facing forward. 

7. THORACIC CIRCLES (5 REPS/DIRECTION)

Now you can piece the glide and the flexion (and extension) together, to create one smooth circle. Start by pushing the chest forwards (keeping your lower body fixed), and then glide your ribs over your hips to the right side, push your chest back (extension), and then glide to the left, finishing at the front again. Repeat for 4-6 reps in that same direction, before changing directions.

8. SHOULDER ROLLS (6 REPS/DIRECTION)

Now we’re going to come up to our shoulders. First, make both hands into a fist, keeping your arms as straight as you can, in a locked out position, down by your sides. Start to lift both shoulders up to your ears (keeping your arms straight), continue to roll them behind you (still raised), and then back down. Bring them forward, and then continue to circle them in the same direction. Once you’ve done around 6 reps of this, go in the opposite direction for 6 more reps.

9. ARM CIRCLES (10 REPS/DIRECTION)

Lift both arms up; one reaching out in front of you, and the other reaching behind you. In a front crawl motion; Start to circle your arms (imagine swimming front crawl), whilst allowing movement in the hips and keeping your knees soft. Make sure that you keep the tension through both arms throughout. Complete 6-10 reps in the same direction, before switching arms.

10. ARM SCREWS (10 REPS)

Stand with your arms out at shoulder height. Shrug your right shoulder, rotate the arm (as if you were screwing it into the socket), whilst keeping the left shoulder down, rotate your torso to face the same direction as the shoulder, actively reach in opposite directions with your fingertips, creating that opposition (visualize wringing out a towel). To switch sides, shrug your right shoulder back up again, bringing your body back to neutral, and then shrug your left shoulder, repeating the movement on the opposite side. Keeping your arms as straight as possible, allowing the knees to bend as you alternate.  

11. NECK TURNS-SIDE TO SIDE (10 REPS)

Standing tall with your arms by your sides, actively reaching through your fingers towards the floor. Keeping your shoulders down and chest proud, slowly turn your neck from side to side.

 

12. NECK TILTS-SHOULDER TO SHOULDER (10 REPS)

In the same position as above, start to slowly tilt your ear to your shoulder, without lifting your shoulders, maintaining a proud chest.

13. NECK CIRCLES (3 REPS/DIRECTION)

From your neck in the tilted position, start to circle it by first tucking your chin into your chest, and then tilting it to the side, tilting it to the back (slowly, without letting it completely drop), and then tilt to the other side. Once you have done 3 one way, repeat in the opposite direction.

14. ELBOW CIRCLES (6 REPS/DIRECTION)

Whilst standing in neutral, hold both arms out in front of you, with your thumbs pointed inward. Bend both arms and bring them in towards your (bending at the elbows) so that they cross each other, and then back out in front of you (thumbs will be pointing outward). Turn thumbs inward again and repeat for 4 reps before changing direction.

15. 'PAINT THE FENCE' (10 REPS)

Standing in a neutral stance, slightly bent at the knees, straighten both arms out in front of you and raise them up to overhead height with your wrists flexed (as if you’re painting a fence in an upward motion). Once you’re at the top, start to lower your arms (still straight) and extend your wrists on the way down.

 

16. WRIST CIRCLES (5 REPS/DIRECTION)

Hold your arms out in front of you with a (bent at the elbows), hands in a fist. Keeping your elbows still, lift your wrists, and then move the wrists to the right side, down, then to the left side. Start to smoothen out the lines into a circle. Change directions once you have completed 8-10 circles. 

Now you’re going to push both wrists inwards so that they almost touch, and your knuckles are facing out to the sides (in opposite directions), and then push your wrists out to the sides (opposites), so that your knuckles are facing each other (without moving your elbows). Continue to alternate.
Now Clasp both hands together and circle both wrists at the same time. Complete 5 circles in each direction.

17. INTERNAL/EXTERNAL WRIST ROTATION (10 REPS)

Hold both fists out in front of you, bent at the elbows, start to turn your knuckles to face each other, with ought the arms moving, and then turn them to the outsides (as far as they can go).

18. FORWARD LEG KICKS (10 REPS/LEG)

Standing in neutral with your pelvis tucked under, squeeze your left glute, engage your core, and lift your right leg off the floor. Kick it forwards, and then stop it (bent at the knee) once it reaches your left knee. On an exhale Kick it forward again, each time stopping it at the left knee. Repeat for 10 reps before switching legs. Try not to sway or lean back and keep your core engaged throughout. 

19. LATERAL LEG LIFTS (10 REPS/LEG)

 This is the same position as forward leg swings, but this time lift the opposite leg out to the side, stopping at hip height if possible. Try not to lean and stay standing tall by engaging your core. Pause at the top, and then slowly bring it back down without touching the floor. Keep your hips square, with your glutes and core activated throughout. Once you have completed 10 reps on this side, switch legs and repeat.

20. KNEE CIRCLES (6 REPS/DIRECTION)

Hinge at the hips, bend your knees, and place your hands on your knees. Your legs should be hip-distance apart. Slowly lift your heels so your weight is over your toes, and then move your weight onto the outsides of your feet so your knees are now facing outward (still bent), continue to move your weight onto your heels (straight legs), and then the insides of your feet so your knees are touching. Continue in a smooth circle, switching directions after 6 reps. 

21. ANKLE POINT & FLEX (10 REPS)

Stand tall and straighten one leg out in front of you. Begin to point and flex the foot. There should only be movement in your foot and ankle. Continue for 10 reps.

22. ANKLE SCOOPS (10 REPS)

From the same previous position, start to rotate your foot (scooping motion) inward, and outward, keeping all but the ankle and foot still. Continue to alternate for 10 reps.

23. ANKLE CIRCLES (5 REPS/DIRECTION)

Now put all the previous steps together, to create one smooth circle. Start with pointing the foot, scooping it to one side, flexing the foot, and then scooping to the opposite side. Repeat for 6 reps, and then change directions.

EQUIPMENT NEEDED:

. 1 X LIGHT/MODERATE KB

. 1 X MODERATE/HEAVY KB

. PULL UP BAR

. TRAP BAR

. PLYO BOX

 

MOVEMENT PREP:​

[2-3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. FULL BODY SPINE WAVE (6-8 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).

[Regression: Kneeling Spine Wave - 6-8 Reps]

2. MOUNTAIN CLIMBER > COSSACK (6 Reps)

From a loaded position, bend the left leg and bring it up to the outside of your left arm (your shoulder should be in line with your knee), with the opposite leg extended behind you, creating a stretch in your hip flexor and hamstring. Make sure that your back is straight and your actively trying to push your bum out so that your spine doesn't round (pelvis un-tucked). Once the knee meets the arm, lift yourself and move your weight onto the back leg, into a Cossack Lunge (staying tall through the spine). Come back to the Mountain Climber position, & then back to the loaded position, and go again on the opposite side.

[Regression: Kneeling Mountain Climber - 8 Reps]

3. SCAPULA PULL UP (10-15 REPS)

Jump up onto a pull-up bar, lockout your arms and legs, and engage your core. Using only your scapulas, start to lift and lower yourself whilst hanging (like a hanging shrug). Keep your pelvis tucked and feet together slightly out in front of you.

[Regression: Scapula Push Up - 10 Reps]

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECS REST IN BETWEEN ROUNDS - MODERATE/HEAVY]

1. KETTLEBELL SWINGS (10-15 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 (don't 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 out-breath to swing forward.

[Regression: Chest Loaded Hinge - 30 Seconds]

2. KETTLEBELL GOBLET SQUAT (6-8 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 and take a deep breath, and then push through your heels and glutes to bring yourself back up to standing.

[Regression: Bodyweight Squats - 30 Seconds]

3. SHINBOX EXTENSION (8 REPS)

Sit down with your knees bent upwards, staying tall through the spine. Drop both knees down (both facing the left), whilst trying to keep the same distance with your feet as you did when you had your knees up. Turn your torso to face the direction of your knees, keeping your hips still. From here, push up onto your knees with your legs still in that same Shinbox position (extension) and squeeze your glutes, tucking your pelvis. Sit back down into Shinbox without your torso leaning forward (try to stay as vertical as you can), turn your torso back to facing forward, bringing the knees back up, and then switch over to the right side and repeat.

[Regression: Shinbox Switch - 8 Reps]

SECONDARY CIRCUIT:​

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. TRAP BAR DEADLIFTS (6-8 REPS)

Stand in the center of a trap bar with your feet hip-width apart.  Bend your hips and knees, reach down and grasp the handles of the trap bar. From this position, sit your hips back so you feel the tension in your hamstrings. Pull your shoulders down and back, stick your chest up and flatten your back and tuck your chin. Take a deep breath in and tighten your core, explosively stand up by straightening your hips and then your knees. Keep your back flat and core tight. Tighten your glutes at the top of the rep. 

[Regression: Double Kettlebell High Hinge Deadlift - 6-8 Reps]

 

2. SQUAT TO SPRAWL (30 SECONDS WORK)

Lower yourself into a bodyweight squat (tall through the spine), jump down onto your hands-arms straight similar to a cobra position, and sprawl your legs out with control (knees just above the floor or lightly touching-do not slam them down!), slightly wider than hip-distance apart. Jump your legs back up to a deep squat position, lift your torso and push through your glutes back up to standing.

[Regression: Squat > Mountain Climber - 8 Reps]

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SPLIT SQUAT (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: 5-6kg). Engage your core, draw your shoulders down and back, stay tall through the spine.  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: Bodyweight Split Squat - 6 Reps/Side]

2. SINGLE-RACKED KB DRAGON LUNGE STEP UP (5 REPS/SIDE)

Clean the Kettlebell around your right wrist. Step up with your right leg, placing it further across the standing left leg (so that your right foot is past your left hip). Once you have stepped up with the right leg, bring the left foot to meet your right on the box. Inhale and step the felt foot down to the floor into a Dragon Lunge (past your right hip). Keep the right leg on the box and continue to step up with the left leg from that Dragon Lunge for 5 Reps.

[Regression: Alt. Racked Dragon Lunges - 6 Reps]

3. LOADED > JUMP SQUAT (8-10 REPS)

Start in your loaded position, (sitting back on your heels, on your toes, arms reached out in front of you) ready to explosively pull yourself forward and jump up into the air, landing back down in a deep squat, then jump back into a loaded position.

DECOMPRESSION 

[1 ROUND - REST AS NEEDED]

1. HALF KNEELING PULL FORWARD > SIT BACK (3 REPS/SIDE)

Start on all fours, inhale, and slightly round your spine to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm. On your next inhale, start to slowly shift your hips back, aiming to sit on your heels (you don't have to sit on your heels). Once you've hit your end range,  start to pull yourself forward again all the way to your starting position, and then pull forward even more, so that your shoulders are now over your wrists. Once you've got to as far as you can, start to return to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.

[Regression: Alt. Kneeling Mountain Climbers - 6 Slow Reps]

2. KNEELING TWISTING MOUNTAIN CLIMBER (3 REPS/SIDE)

Go onto all fours, bring up your right knee and push it against your right armpit, lengthen and straighten out your spine. Start to roll your foot over to the outside, so your knee is now coming away from your armpit, reach up with your right arm and turn your torso to face it. Take a deep breath, then bring it all back and switch legs.

3. 90/90 SWITCH (6 REPS)

Start by sitting down with your knees bent, and your feet wider than hip-width apart. Drop both knees to one side at a 90-degree angle. Start to rotate your torso towards the knee that is closest to you, then lower your upper body onto your leg/knee - Take a deep breath. Aim to keep the spine long as you do this. Begin to lift your torso back up, then lift both knees and switch sides (drop both knees to the other side).

[Regression: Alt. Pigeon Pose - 4 Slow Reps]

3.`FLOOR SCORPION (6 REPS)

Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite leg until the toe taps the floor, right next to the hamstring of the other leg.  Reach in opposite direction through each arm, stretching your lower torso and opening your hips, whilst actively pushing the bent knee outwards. Breathe deeply, and then replace the leg and repeat on the opposite side.

WORKOUT COMPLETE