EQUIPMENT NEEDED:

. 2 X MODERATE KB's

DAY 2 - UPPER STRENGTH & POWER

OPEN-CHAIN MOBILITY WARM-UP:

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

MOVEMENT PREP:​

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

1. MOUNTAIN CLIMBER WITH REACH (8 REPS)

From a loaded position (on your toes, bum touching heels), 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 pelvis is untucked so that your spine doesn't round. Once the knee meets the arm, lift the arm that's next to your bent leg, twisting your torso to face it at the same time, reach up and towards your back leg (turn to look at your hand), then bring it all the way back to the floor, return to the loaded position, and repeat on the other side.

[Regression: Alternating Kneeling Mountain Climbers - 30 Seconds]

2. LOADED > PLANK > PUSH UP (6 REPS)

From your loaded position come into a Plank, and then Push Up once, from Plank return to the loaded position and repeat.

[Regression: Push Up as Slow as You Can - 30 Seconds]

3. SCAPULA PUSH UP (10-12 REPS)

Get into a plank position with your arms at shoulder-width apart. Turn your elbow pits so that they're facing forwards. Using your scapulas only, lower and lift yourself as if you're performing a shrug. Keeping your core tight, spine straight, and shoulders back. Lockout your elbows.

PRIMARY CIRCUIT:​

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. DOUBLE KETTLEBELL BRIDGE PRESS (8-10 REPS)

Get into a plank position with your arms at shoulder-width apart. Turn your elbow pits so that they're facing forwards. Using your scapulas only, lower and lift yourself as if you're performing a shrug. Keeping your core tight, spine straight, and shoulders back. Lockout your elbows.

2. GORILLA ROW (6-8 REPS)

  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 an exhale, lift 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, with a strong structure. Lower the bell with control, and then switch sides and repeat.

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. HALF KNEELING KETTLEBELL CLEAN TO STRICT PRESS (4-6 SLOW REPS/SIDE)

Go into your half-kneeling position (right foot forward), with the kettlebell just in front of your (left) knee. On an exhale, engage your core and clean the bell around your left hand. Press the bell overhead on your next exhale, making sure that your ribs don't flare. Lower it back down to a racked position, then press again. Repeat on the opposite side after completing the reps.

[Regression: Half Kneeling Assisted Kettlebell Cleans - 5 Reps/Side]

 

 

2. KETTLEBELL WINDMILLS (5 REPS/SIDE)

From standing, Clean the bell and press it overhead. Keeping your ribs down, and your core engaged. Start to bend your stabilizing knee, and slowly hinge the direction of the bent knee, whilst gliding the same side arm to the floor. Keep your eyes on the bell and your arm locked out. When you've reached your end range (arm resting on knee or hand on the floor), take one breath, and on your next exhale, slowly lift back up into your starting position (core engaged). Only when you reach this top position do you bring your kettlebell back down into a racked position. Repeat on the same arm for 5 Reps, and then switch sides.

 

[Regression: Half Kneeling Windmill - 4 Reps/Side]

3. SIDE KICK THROUGHS (10-12 REPS)

Go onto all fours, (hands & toes) making sure that you have a 'table-top' spine (keep your glutes in line with your shoulders), lift reach the right leg past your left side (in front), twisting your upper body to face in that direction, at the same time lifting your left arm, bent at the elbow, and reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the leg has fully straightened, toes aiming for the floor (hovering just above it), engage your core and replace the leg and arm to your starting position. Repeat the movement on the opposite side.

[Regression: Alternating Sit Throughs - 30 Seconds Work]

FINISHER​ FLOW

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

KETTLEBELL FLOW: DOUBLE KETTLEBELL PUSH UP > DOUBLE ROW > SINGLE-ARM DEAD CLEAN & SWING SNATCH & REVERSE LUNGE (4-6 REPS)

Start by gripping each handle with your arms lockout, draw your shoulders down and back, engaging your scapulas. Jump both legs back so that you are in a Plank position. Inhale and lower yourself into a Push Up (only go to where you can maintain a straight spine, without dipping in the spine), exhale, and push yourself back to the Plank position.  Jump both legs to the outside of each kettlebell. In your Silverback stance, exhale and perform a double kettlebell row (elbows stop at hip height). Place both kettlebells on the floor, and Clean one kettlebell into a racked position. From here, Swing Snatch the bell to an overhead position at the same time as performing a reverse lunge. Bring the bell back into a racked position as you stand, place it on the floor and repeat the flow, this time, cleaning the other bell.

[Regression: Double Kettlebell Push Up > Double Row > Single-Arm Clean > Reverse Lunge > Press - 6 Reps]

DECOMPRESSION  FLOW

[1 ROUND - REST AS NEEDED]

1. WRIST PIN 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).

2. WRIST PIN ELBOW SCREWS (10 REPS/ARM)

Next, pin one wrist down to the floor (palm facing upwards) using your other fist. Draw the shoulder down and back (away from your ear). Rotate the elbow pit inwards and then outwards, keeping your arm locked out for 10 reps, making sure that you keep the rest of your body still.

3. NEEDLE ARM THREAD THROUGH (6 REPS)

From there, lift the right arm, bend it at the elbow and twist your upper body to face it, follow the arm as it comes down, and thread through the other arm. Once the arm is flat on the floor (head tucked, pressure on the shoulder, not the neck), push the back of the hand into the floor and take a deep breath. Return the arm back to the starting position, and repeat on the other side.

4. KNEELING SPINE WAVES (4 SLOW REPS)

Lastly, sit back on your heels with both arms reaching out in front of you. Start to tuck your pelvis under (chin tucked), and lift yourself off of your heels, rounding the lower part of your spine (like a cat/cow). Continue to round each vertebra until you reach your shoulder blades. From there, keeping the head tucked under, start to lower your hips to the floor, and unravel your spine, with your head being the last to come up (cobra) Reverse the wave by tucking the head first, and then continuing to round the spine again until you're sitting back on your heels (1 Rep).

WORKOUT COMPLETE

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Photography & Videography by William Smith | Music Produced by Toucon

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