. 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.