EQUIPMENT NEEDED:

. 1 X MODERATE KB

. SUSPENSION RINGS

. BATTLE ROPES

. MED BALL

. PLYO BOX

. PULL UP BAR

DAY 4 - FULL BODY CONDITIONING

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. FULL BODY SPINE WAVES (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).

[Regression: Kneeling Spine Waves - 6-8 Reps]

 

2. SCAPULA PULL UPS (10-15 REPS)

Jump up onto a pull-up bar, lockout your arms and legs, and engage your core. Using only your scapulas, start to lift and lower yourself whilst hanging (like a hanging shrug). Keep your pelvis tucked and feet together slightly out in front of you.

3. PLANK > HIP TWIST (6-8 REPS)

Start in a Plank position. Lift and place your right leg down next to your right hip. Twist your body in the direction of that knee (lift your right arm), and sit down. The bent knee should be in front of your chest, with your left arm stabilizing you, and the outside of your right arm pushing your right knee outwards, keeping your spine as straight as possible (shoulders away from ears). Return the leg so that you're back in a Plank position, and repeat on the opposite side.

[Regression: Alternating Sit Throughs - 6-8 Reps]

PRIMARY CIRCUIT:​

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. TURKISH GET UP (3 REPS/SIDE)

Start in the fetal position on your right side with the kettlebell racked 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, about 45-degrees. Press the bell overhead on an exhale, engage your core and push yourself up (torso only), with your stabilizing arm still straight, still with the bell above your head, in line with your shoulder. Make sure you keep your eyes on the bell throughout the exercise. Next, bridge your hips, and slide your straight left leg back to a 90-degree angle, still lifting your hips.  Turn your left leg in line with your right (lunge position), and push yourself up to standing. Face straight ahead, with your kettlebell still in the overhead lock-out position. Turn to look at the kettlebell again, and then reverse the whole exercise by stepping back with the same leg, into that lunge position, and then pivoting the leg back to that 90-degree angle, and then straightening it out in front of you (wider than hip-distance), lowering yourself down step by step until you're back in the fetal position. Switch arms and repeat on the opposite side. follow the steps until you get back to your starting position.

[Regression: Bodyweight Get Ups - 6 Reps, alternating]

2. SHINBOX EXTENSION > TRIPOD OVERHEAD REACH (6 REPS)

Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee, whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides.

[Regression: Shinbox Switch - 8-10 Reps]

SECONDARY CIRCUIT

4 SETS [90 SECONDS REST IN BETWEEN SETS]

1. MED BALL PUSH-UPS (8-10 REPS)

Place the Med Ball on the floor in front of you, put both hands on the top in a diamond shape, and Plank, making sure that the ball is directly underneath your chest. Inhale and carefully lower yourself as if you would in a Push-Up, with arms at a 45-degree angle. Aim to get your chest as close to the ball as you can, without dipping in your back. Maintain a strong core, and exhale to push yourself back up into your Plank position. 2. SUSPENSION RING ROW (8-10 REPS) Position yourself so that you are in a bridge position underneath the rings. Hold onto the rings and lift yourself on an exhale, with a slight pause at the top, maintaining a proud chest (spine should never dip), then lower yourself with control. 3. BOX JUMPS (30 SECONDS WORK) Start by using a 20inch-high wooden box (preferably). Inhale, bend your knees and explode up onto the box, landing with both feet at the same time. Make sure that you're landing with soft knees and a straight spine. Stand tall and engage your glutes, and then step back one leg at a time to come back to your starting position.

2. SUSPENSION RING ROW (8-10 REPS)

Position yourself so that you are in a bridge position underneath the rings. Hold onto the rings and lift yourself on an exhale, with a slight pause at the top, maintaining a proud chest (spine should never dip), then lower yourself with control. 3. BOX JUMPS (30 SECONDS WORK) Start by using a 20inch-high wooden box (preferably). Inhale, bend your knees and explode up onto the box, landing with both feet at the same time. Make sure that you're landing with soft knees and a straight spine. Stand tall and engage your glutes, and then step back one leg at a time to come back to your starting position.

3. BOX JUMPS (30 SECONDS WORK)

Start by using a 20inch-high wooden box (preferably). Inhale, bend your knees and explode up onto the box, landing with both feet at the same time. Make sure that you're landing with soft knees and a straight spine. Stand tall and engage your glutes, and then step back one leg at a time to come back to your starting position.

FINISHER​

[4 ROUNDS - 20 SECONDS WORK, 20 SECONDS REST] 

1. BATTLE ROPE UNDERCUTS 

Stand slightly wider than hip-distance apart. Hold one end of a 2.5-3cm rope handle with both hands (the end of the handle should be facing upwards). Start to gain momentum by rotating your torso as you perform the Undercut motion with the rope (it should be going from side to side as your move with it). Try to maintain your maximum for 20 seconds before you rest for 30 seconds, & then repeat. Make sure that you're actively trying to tear the floor apart with your feet, your shoulders should be relaxed, scaps, core & glutes engaged throughout.

2. MED BALL SQUAT > PUSH > SPRAWL

Place the Med Ball (20-40lbs) in front of your feet (standing). Squat down, bring the ball to your chest, and 'hug' the ball tightly (whilst in your deep squat). Stand, still holding the ball, Squat down again, this time going to where your mobility will allow without breaking your strong structure. Stand back up, move your hands to either side of the ball, and slam it on the ground on an exhale, making sure that your shoulders are down and back. Place both hands back on the top sides of the ball, and gently sprawl both legs back behind you further than hip-distance apart, whilst keeping your arms straight, creating a dip in your spine. Try to land lightly on your toes

3. BATTLE ROPE RAINBOWS

Hold the two ends of the rope in each hand, standing slightly wider than hip-distance apart. Make sure that you have quite a bit of slack in the rope before you begin. Turn to the left side and go into a Half-Kneeling position. Inhale and explosively lift your right arm, keeping it as straight as possible, whilst beginning to stand up whilst the rope is in a 'rainbow' shape, moving your weight onto the right side. Follow the right side with your left, so start to lift the left handle of the rope to copy the same movement. Try to keep your arms as straight as possible during this movement. As the right side of the rope hits the ground, keep your elbow tucked into your chest until the left comes down.  Inhale, and this time the left lifts first, followed by the right.

DECOMPRESSION

[1 ROUND - REST AS NEEDED]

1. 90/90 SWITCH (6-8 REPS)

 

Start by sitting down with your knees bent upwards, and your feet wider than hip-width apart. Drop both knees to one side at a 90-degree angle. Start to rotate your torso towards the knee that is closest to you, and then lower your upper body onto your leg/knee - Take a deep breath. Aim to keep the spine long as you do this. Begin to lift your torso back up, lift both knees, and switch sides (drop both knees to the other side).

[Regression: 90/90 with hands behind your back - 6-8 Reps]

2. PIGEON POSE (4-6 REPS)

Start in a Loaded or Down-Dog position (whatever's easiest for you), and bring one leg forward towards your chest (knee facing outwards). Try to aim for a 90-degree angle (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 (6-8 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.

4. 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 position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.

WORKOUT COMPLETE