EQUIPMENT NEEDED:

. 2 X MODERATE KB's

DAY 5 - KETTLEBELL FLOW/COMPLEX

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. SQUAT > PLANK > PUSH UP (6 REPS)

 

  Stand with your feet just over hip-width apart (or wherever you feel comfortable squatting), squat down as low as you can, crawl out to a plank position and do one push up, crawl back (keeping your bum low) into a deep squat and stand back up into your starting position, then repeat.

 

2. SPINE WAVE > MOUNTAIN CLIMBER (6 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. At this point, lift and place your right foot down by your right hand (Mountain Climber position). Inhale and replace the leg, whilst rolling your spine back to the starting position, and then repeat, this time lifting the left foot.

[Regression: Kneeling Spine Wave > Mountain Climber - 4-6 Reps]

3. SUMO SQUAT (6-8 REPS)

Stand with your feet hip-width apart, turned outwards. Using your hands as a guide, slowly squat down whilst actively pushing your knees out (hands against your inner thighs) keeping your spine as straight as possible, and pelvis tucked under. When you reach your lowest point, take a deep breath, & then on the exhale,  push yourself back up to standing whilst squeezing your glutes. 

KETTLEBELL FLOW 1:​

[4 ROUNDS - 90 SECS REST IN BETWEEN ROUNDS]

KETTLEBELL FLOW 1: DEADLIFT > HORN CLEAN & GOBLET SQUAT > SINGLE ARM CLEAN > SWING SNATCH > WINDMILL (6 REPS)

Place the KB in between your feet (hip-width apart). On a exhale, Deadlift the KB (do not overextend in the back), and place it back on the floor. From here, Horn Clean the KB up to your chest and Goblet Squat (maintaining a vertical spine). Place the KB back on the floor with both hands, and then Clean the KB around your right wrist. From here Swing Snatch the KB overhead, making sure that you're rotating the KB, instead of flipping it over your wrist and start to lower into a Windmill, gliding your left hand down your left leg. Make sure that you are stacked above your hips, and not falling forward. Keep your eyes glued to the KB as you lower into the Windmill. When you've hit your end range, exhale engage your core and push through the left leg to bring yourself back up to an overhead lockout position. Bring the KB back into a Racked position, and then return the KB to the floor, and then start the whole Flow again, this time Cleaning with the opposite side.

[Regression: Deadlift > Horn Clean & Squat > Single Arm Clean > Press - 6 Reps] 

KETTLEBELL FLOW 2:

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

KETTLEBELL FLOW 2: SINGLE ARM CLEAN > TACTICAL ROTATIONAL PRESS > SWING SNATCH > WINDMILL (6 REPS)

Place one KB in the middle of your feet, turned inwards about 45-degrees. Pull your shoulders down and back, bend the knees, and exhale to Clean the KB into a racked position (right hand). From here, lower the KB to the floor, and start to lift it again as if you were doing a Clean, only this time, you transition the KB over to the other hand (left-hand takes over) for a Rotational Press. Bring it back to a Racked position, Swing Snatch the KB overhead. Slightly turn your feet to the right, turn to look at the KB, and then start to slowly hinge at the hips, driving your glutes towards the left side of the room, reaching your right arm down the inside of your right leg, fingertips aiming for the floor. ALWAYS keep your eyes on the KB. It should be stacked on top of your shoulder, which is in line with your hip and leg (don't fall forwards or back). Exhale and push through the stabilizing leg, engage your core, and lift yourself back up to that overhead lockout position. With control, lower the KB back to the floor and start again by Cleaning on that same side that you just finished on.

[Regression: Single-Arm Clean > Tactical Press > Windmill - 6 Reps]

KETTLEBELL COMPLEX:

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

KETTLEBELL COMPLEX:

DOUBLE KB PUSH UP X4

DOUBLE KB HIGH HINGE DEADLIFT X4

DOUBLE KB REVERSE LUNGES X4

Place two moderate-weight Kettlebells in front of you. Grab the bells by the horns and jump your legs back into a plank (arms straight). Inhale and lower yourself (with control) into a Push Up. Repeat for 4 Reps. From there, jump both legs up so that they are in between both Kettlebells. Still holding onto the handles, straighten your spine, making sure that your core and scapulas are engaged, and your shoulders are down and back. With soft knees, exhale and stand straight, engaging your glutes - same as you would deadlifting- without overextending.  Inhale and lower the bells to around shin-height, exhale and repeat (4 Reps). From standing, with each bell still by your side, step one leg back into a reverse lunge. Try to stay as tall as you can through the spine, not allowing your shoulders to come forwards - stay stacked. Alternate legs for 4 Reps, exhaling to push yourself up, inhaling to lower into the lunge.

DECOMPRESSION

[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)

On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still, and arm straight.

3. KNEELING MOUNTAIN CLIMBERS (6 REPS)

Get onto all fours with a neutral spine. Inhale and allow your spine to round (like a cat), lift one knee to meet with your armpit (actively pushing your leg into your arm and vice versa), foot placed next to your hand. Exhale and straighten your spine, protracting your pelvis, and pulling your shoulders down and back (engaging your scapulas). Inhale, slightly round the spine and replace the knee, exhale and bring up the opposite knee, and repeat.

4. FLOOR SCORPION (6 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.

WORKOUT COMPLETE

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