DAY 3: STRENGTH - LOWER

OPEN-CHAIN MOBILITY WARM-UP:

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

CIRCUIT 1:​

[2 SETS - MINIMAL REST]

1. SHINBOX SWITCH (6 REPS)

Sit down with your knees bent up, feet wider than hip-distance apart, sitting tall through the crown; drop both knees down (both facing the left), whilst trying to keep the same distance with your feet, as when you had your knees up. The foot should be in line with your opposite knee. Aim to sit both glutes on the ground. Follow the same direction with your torso. From here, lift both knees again, and drop them both to the opposite side. 

2. DUCK WALK (1 LENGTH OF ROOM/TRACK/MAT OR 60 SECONDS WORK)

Lower yourself into a deep squat, placing one leg slightly more forward than the other (this is your 'push off' leg). Hold your arms out in front of you or keep them close to your chest to help you balance. Stay tall through the spine, with a proud chest (not stooping forward).  Start to lift the heel of your back leg, so that you are on your toes and that knee is starting to lower just above the ground. Shift your weight onto the front bent leg (also lifting the heel and moving onto your toes), and lift the back leg, placing it in front of you, allow the opposite knee to lower. Walk like this for the length of your mat/room/roughly 8 steps.

3. DRAGON WALK (1 LENGTH OF ROOM/TRACK/MAT OR 60 SECONDS WORK) 

Start with your feet hip-distance apart. Take one leg behind you and place it down wider than shoulder-width (or wherever feels natural) for a Dragon Lunge (both knees bent). From here, shift your weight onto that back foot (on your toes) and swivel your whole body (including your planted foot) until you are facing in the opposite direction, and your legs are back in their starting position (hip-width apart), still in a high squat (bent knees). This time, take the other leg behind you and repeat, traveling across the room/mat/track for approx. 8 steps.

  

CIRCUIT 2:​

[3 SETS - 2-4 MINUTES REST IN BETWEEN SETS]

1. SINGLE KB CLEAN + SQUAT (5 REPS/SIDE)

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. From here, keeping the Kettlebell in that 45-degree racked angle, squat down as far as you can without breaking your strong structure or tipping too far forwards. Stand up and repeat on the same side.

2. ASSISTED PISTOL SQUATS (3 REPS/SIDE)

Start by standing on one leg to the side of, or in front of, a pole/beam/a stable surface-chest height that you can hold onto. Make sure that the knee is bent in the same direction as the toes so that the knee tracks over the toes. Stretch out and flex the opposite leg out in front of you (the one closest to your stable object), engage your core, straighten your spine, maintain a proud chest, and slowly, with control, start to lower yourself down into a low squat, bending the knee as much as you can. Once you have reached your end range, engage your glutes and core, exhale and carefully push through the whole planted foot to get yourself back up to standing. Repeat on the same side for a total of 3 Reps, before switching sides.

CIRCUIT 3:​

[3 SETS - 60-90 SECONDS REST IN BETWEEN MOVEMENTS]

1. SINGLE RACKED KB SPLIT SQUAT (5 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 Clean your Kettlebell up to chest height (suggested weight: 8-12kg). 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 and engaging your core to stabilize as you come up to a standing wide lunge (the back foot should still be on your toes). Inhale and lower yourself as far forward over the front foot as your mobility allows, preferably until the back knee touches the floor, and then engage everything to push yourself back up to a standing wide lunge (both legs straight). Repeat for a total of 5 Reps on the same side before switch legs.

2. KB JEFFERSON CURL (10-12 REPS-LIGHT WEIGHT)

Stand on a stable elevated surface (ideally a Plyo Box), holding the top of the Kettlebell handle with both hands. Bring your feet to the edge of the box (needs to be stable and strong to prevent you from falling forwards!). Start to tuck your chin to your chest (allowing the Kettlebell to hang freely - straight arms), and slowly rounding each vertebra (Spine Rolling) all the way until your head is in front of your feet. If you have good mobility, continue to allow the Kettlebell to lower you further, past your feet. Remember, what goes down must come up! So don't go so far down that you can't lift yourself back up. Once at your end range, engage your core and glutes, and start to SLOWLY unravel your spine, still letting the Kettlebell hang, giving you opposition, until you are back to your starting position. Repeat for a total of 12 to 12 Reps (Spine Rolling down and back up is 1 Rep).

DECOMPRESSION:​

[1 SET - REST AS NEEDED]

1. ALT. KNEELING MOUNTAIN CLIMBER > PULL FORWARD/PULL 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 back to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.

2. PIGEON POSE (60 SECONDS/SIDE)

Start in a Loaded Beast or Down-Dog position (whatever's easiest for you), and bring one knee forward (if you cant square off your foot, don't worry). Straighten the opposite leg behind you, and lengthen your spine, slowly bending over so that your chest can rest on your knee, with your arms out in front of you. Stay here for two deep breaths, and then switch legs.

 

3. FLOOR SCORPION (6 SLOW 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.

5. 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

© 2021 Phase SiX - Unite For The Revolution

Photography & Videography by William Smith | Music Produced by Toucon

Privacy Policy | Disclaimer