DAY 1 - STRENGTH: PUSH/PULL

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 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; 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 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 scooping to the opposite side. Repeat for 6 reps, and then change directions.

CIRCUIT 1:​

[2 SETS - MINIMAL REST]

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).

2. KB ARM BAR (5 REPS/SIDE - LIGHT)

Lay on your back with the Kettlebell racked close to your chest. Press the Kettlebell straight up above you (keep your eyes on the bell at all times). Bend the same side knee, and slowly start to rotate your torso and take your knee over the other straight leg. The aim is to allow rotation in the shoulder, creating opposition and rotational strength. Once you get as far as you can (ideally knee touching the floor over the straight leg), exhale and slowly start bringing your torso and knee back to the starting position, whilst maintaining a lockout arm position and straight wrist. Repeat for 4 more reps, and then switch sides.

 

3. DOUBLE KB GRIP HOLD (30 SECONDS - MODERATE/HEAVY)

Prepare as you would for a Kettlebell High Hinge Deadlift, lift the two kettlebells (challenging weight) with a straight spine and stand up straight in your neutral stance (shoulders back, proud chest, pelvis tucked under). Hold this position for 30 seconds before carefully placing the Kettlebells down.

CIRCUIT 2:​

[3 SETS - 2 MINUTES REST IN BETWEEN MOVEMENTS]

1. LEAN FORWARD PUSH UP (6-8 REPS)

Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under. Start to shift your weight forward, so that your shoulders are now past your wrists (or as far as you can go), instead of stacked over them as you would for a regular Push Up. Elbows and hands should ideally be at a 45-degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without dipping in the back or in between the shoulder blades. Aim for the floor (if you can), and then exhale to shift yourself back into a low regular push position (shoulders over wrists again), and push yourself back up to the starting position, and repeat.

2. DOUBLE KB ROW (6 REPS, SLOW NEGATIVE - MODERATE/HEAVY)

 Place two Kettlebells in between your feet (you should be slightly wider than hip-distance apart) get into your silver back stance (straight spine, bent at the knees, shoulders back, proud chest). On your next exhale, lift and pull one bell up and back towards your hip (elbow follows the line to your hip bone). Try not to let your whole body fall to that side. Stay slow and controlled, maintaining your strong structure as you start to lower the bell back down with control, and then switch sides and repeat.

CIRCUIT 3:​

[3 SETS - 60 SECONDS REST IN BETWEEN MOVEMENTS]

1. KB CLEANS (5 REPS/SIDE - HEAVY)

Stand with your feet shoulder-width apart, with your Kettlebell in between your feet. Hinge at the hips and bend your knees to grip the Kettlebell. Maintain a proud chest and square your shoulders to the floor. Your scapulas should be down and back. Spread the floor apart with your feet to engage your legs. Use the momentum of the power coming from your legs to lift the Kettlebell, following a straight line up the center of your body (imagine zipping up a jacket). Once the Kettlebell reaches just above hip height, keep it close to your body and allow the bell to rotate around your wrist (not flip over it), making an 'uppercut' motion. Use a soft grip so that the bell can easily move within your palm into a Racked position.

2. SLOW BUDOKON GORILLAS (1 LENGTH OF TRACK/MAT/ROOM)

Start in a deep squat position. Reach both arms out in front of you, preferably with closed fists. start to shift your weight onto your knuckles (or palms), and then lower your knees forward until they touch the floor (toes still touching the ground). When your knees are on the ground, keeping your glutes low to the floor, engage your core and lift both feet simultaneously. Place them down either side of each hand, heels touching the floor before the toes, making sure that you land with control. Pause, breathe, and then repeat. 

3. KB SWING SNATCH TO RACK (5 REPS/SIDE)

Set up the Kettlebell so that the handle is facing towards the opposite leg (45-degree angle). Grip the Kettlebell as you were about to Clean it. Hike (swing) the Kettlebell behind your legs (keeping a straight spine and sting structure) for a few Reps to generate momentum. Hinge at the hips, driving the Kettlebell between your legs as before, this time using that hip drive to push the Kettlebell up. As the Kettlebell reaches shoulder/eye level, use a punching motion to drive the Kettlebell overhead, again rotating the bell around the wrist instead of flipping it. Make sure that you don't use so much power, that the bell goes past your shoulder in the overhead position. It should be stacked above the shoulder, with your elbow locked out and your wrist straight. From here, with control, slowly lower the Kettlebell into a racked position arm at about 45-degrees, fist either inline or in front of the elbow (never past the elbow).

DECOMPRESSION:

[1 SET - REST WHEN NEEDED]

1. DEAD HANG OR FULL BODY SPINE ROLL (30-60 SECONDS)

Jump up onto a pull-up bar, let your body hang, holding the bar only with your hands. Relax your body, but try not to swing. Stay here and breathe deeply. OR if you don't have anything to hang off of, stand in a neutral stance with soft knees, tuck your chin into your chest, start to lower and round each part of your spine. Go as far as you can (bend the knees, engage the core to lift you back up, bit by bit on an out-breath.

2. ELBOW CIRCLES (6 REPS/DIRECTION)

Start on all fours with your hand's chest distance apart. Turn your elbow pits so that they are facing forward (without moving your hands), then turn them out so that your elbows are facing out to the side. Bend the elbows (lower your chest to do so), then bring them back so they face behind you (as if you’re doing a push up), then straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward again, repeat for 6 Reps, and then change the direction of the elbow circles (reversing the movements).

3. NEEDLE ARM THREAD THROUGH (4 REPS)

Position yourself on your hands and knees (on your toes), with a neutral spine. Lift the right arm straight up behind you, bent elbow pointing toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Exhale and thread your arm through your middle section (behind your stabilizing arm). Allow your torso to twist so that you end up resting your shoulder on the floor, with your arm stretched out (palm facing upwards). Actively try to push the back of your hand into the floor to deepen the stretch. Inhale and replace the arm, back onto all fours, and repeat on the opposite side.

4. VISUALISATION COOL DOWN (5 MINUTES)

Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualize the person you desire to become, and how successful you wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.

 

WORKOUT COMPLETE