DAY 3: UPPER BODY STRENGTH

INTRO

DAY 3 OBJECTIVE:

  • BUILD STRENGTH AND STABILITY (SUPPORT SURROUNDING JOINTS)

  • INCREASE ROM + MOBILITY

  • FIND EOR

EQUIPMENT NEEDED:

  • X1 MODERATE/HEAVY KETTLEBELL FOR WORK BELOW THE WAIST

  • X1 LIGHT/MODERATE KETTLEBELL FOR WORK OVERHEAD

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

SCAPULA PUSH-UPS (10-15 REPS)

Get into a plank position with your arms at shoulder-width apart. Turn your forearms forward, using your scapula’s only, lower yourself and lift yourself as if you're shrugging. Keep your core tight, back straight, shoulders engaged, and elbows locked out (do not bend your elbows).

MOVEMENT 1

MOVEMENT 2

KNEELING KETTLEBELL HALOS (8-10 REPS)

Kneel down holding the bell upside down by the 'horns' just in front of your chest. Maintain a straight spine with the shoulders down and back. Keeping your elbows tucked into your torso, lift the bell up to your left shoulder and then behind your head, keeping your ribs down and proud chest, whilst trying to keep the rest of your body as still and engaged as possible. Continue rotating the bell all the way around your right shoulder, until you're back at your starting position (alternate sides). Try to keep your feet relaxed. Engage your core to balance you.

MOVEMENT 3

ALT. THORACIC BRIDGE (8-10 REPS)

Start by sitting on the floor, with your arms straight behind you and your knees bent up straight in front of you. Stay tall through the spine with a proud chest. On an exhale, bridge your hips in line with your chest, keeping your arms locked out. Lift one arm off of the floor and reach it across your chest. Prevent from overextending (no arch in the spine). Square off the hips, and then lower back down into your seated position, and repeat on the opposite side.

MAIN SESSION 1​:  (3 Sets - 2 Minutes Rest in between Movements)
MAXIMUM EFFORT

MOVEMENT 1

LEAN FORWARD PUSH-UPS (6 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.

MOVEMENT 2

ALT. KETTLEBELL 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, hinge at the hips, 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 by squaring off your chest and hips. Stay slow and controlled, maintaining your strong structure as you start to lower the bell back down with control, and then repeat on the opposite side.

MAIN SESSION  2​:  (3 Sets - 90 Seconds-2 Minutes Rest in between Sets)

TURKISH GET UPS (6 REPS, ALT)

Start in the fetal position on your right side, with the kettlebell in your right hand. Roll onto your back, lift, bend, and place your right leg slightly wider than hip-distance, then reach out your left arm resting on the floor. Press the bell and on an exhale, engage your core and push yourself up (torso only), with your arm still straight, pressing the bell above your head. Make sure you keep your eyes on the bell throughout the exercise. Next, slide your left leg under and go into a bridge position. Turn your left leg in line with your right, and go into a lunge position (right leg is in front). Push yourself up to standing, then reverse the whole exercise, stepping your left leg back into a lunge again, then follow the steps until you get back to your starting position. 

MAIN SESSION 3:  (3 Sets - 60-90 Seconds Rest in between Movements)

MOVEMENT 1

 HALF KNEELING KETTLEBELL SHOULDER PRESS (4-6 REPS/SIDE)

Go into your half-kneeling position (legs in a 90-degree angle-back knee in line with hip), with the kettlebell just in front of your back knee. Clean the kettlebell into the racked position, and then engage your glutes, tuck your pelvis, and exhale to press the kettlebell (about a 45-degree from your torso). Make sure that your ribs don't flare, and that your core is engaged. Lower it back into a racked position, and then unravel the kettlebell to the floor (keeping a straight wrist) once you have completed all reps on one side first. Switch legs, and repeat on the opposite side.

MOVEMENT 2

KETTLEBELL DEAD CLEANS (8-10 REPS)

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.

DECOMPRESSION CIRCUIT​:  (1-2 Sets - Rest As Needed)

COOL DOWN

MOVEMENT 1

ALT. CHILD'S POSE WITH REACH (6 REPS)

Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on an inhale (right hand should be in a 'saw-like' position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.

MOVEMENT 3

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).

MOVEMENT 2

ALT. NEEDLE ARM THREAD THROUGH (6 REPS)
Start on your hands and knees. Lift the right elbow straight up behind you (like a bow and arrow), elbow pointing toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Thread the arm through your middle section (behind your stabilizing arm), allowing your torso to twist so that you end up resting your shoulder and head on the floor, with your arm extended out (palm facing upwards). Actively try to push the back of your hand into the floor and square your hips to the front to deepen the stretch. Replace the arm and re-set back onto all fours. Repeat on the opposite side.
 

MOVEMENT 4

WRIST WALKS/PEELS (30 SECONDS WORK)

Resting on your knees, turn your hands towards you as much as you can, so that your palms are on the floor, and your fingers are facing your knees. Start to walk one wrist at a time further away from your body. Go as far as you can go without the palm not being able to be placed fully down on the ground. Start to walk both wrists back towards you, then repeat.

OUTRO

WORKOUT COMPLETE