DAY 5 - FLOW BREAKDOWNS

OPEN-CHAIN MOBILITY WARM-UP:

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

FLOW BREAKDOWN 1:​

[2-3 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. FULL BODY SPINE WAVES (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. 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).

2. ALT. MOUNTAIN CLIMBERS (6 REPS)

Start in a loaded position. Lift one leg up to a Mountain Climber Position, keeping the back leg as straight as possible. As your leg comes up, reach the same arm back (bent at the elbow), pointing forwards to create opposition. On your next inhale, replace the leg back to a loaded position, & repeat on the other side.

3. FORWARD KICK THROUGH (6 REPS)

Start in a 'loaded' position - on your toes, sitting back on your heels with both arms reaching out on the floor in front of you - head facing towards the floor. On your next exhale, jump one leg forward (ie. left leg) and plant the foot on the floor (this is your 'lever' leg), whilst simultaneously 'Kicking Through' with the opposite leg (i.e. right leg), straight out in front of you, with your toes pointed and your leg horizontal to the floor (not feet towards the ceiling).  Draw the same side arm back (i.e. right arm), bent at the elbow, in line with your chest, fingers pointing forwards. Posture up; Tall through the spine, proud chest, shoulders down and back, stabilizer arm locked out (no dipping in the elbow) for a strong structure. Make sure that the hip of the leg that is 'Kicking Through' (i.e. Right leg) is close to or touching your hip (so that your torso and leg is at a 90-degree angle). Inhale and jump the legs back to a loaded position, and exhale and repeat on the opposite side.

FLOW 1:​

[2 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SPINE WAVE > MOUNTAIN CLIMBER > STEP THROUGH (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, start to push your glutes up towards the ceiling, until both legs are straight (down-dog position), and then tuck your pelvis, engage your core, and start to round your spine vertebra by vertebra, 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). Once the foot reaches the hand, and the knee meets the armpit, lift the back leg and take it through (in line with your chest) your middle, ‘Stepping Through’, lifting the same arm as the leg comes through, elbow pointing backward in line with your shoulder, toes pointed towards the ground, hip in line with your stabilizing arm (not far away, as this puts pressure on the shoulder), the shoulder should be stacked on top on arm/hand, and then replace that leg back behind you into the Mountain Climber position.

FLOW BREAKDOWN 2:​

[2-3 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SINGLE ALT. KB CLEAN (6 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.

2. FIGURE 8 HOLDS (6 REPS)

Clean the Kettlebell up to chest-height in your right hand. 'Thread' the Kettlebell through the middle of your legs,  and behind your left leg (make sure that your left hand is ready to take the Kettlebell from your right hand before it reaches it!), transfer the grip from your right to your left hand, slight bend in the knees, and hinge, using your hips to thrust the Kettlebell into a Racked position in front of your chest, simultaneously placing the palm of your right hand on the bell to stop the momentum. From here, allow the Kettlebell to 'thread' once again in between your legs, this time catching it around the outside of your right leg, with your right hand, finishing again in a Racked position, stopping the momentum with your left palm. Continue for a total of 6 Reps.

3. SWING SNATCH + REVERSE LUNGE (6 REPS)

Set up the Kettlebell so that the handle is facing towards the opposite leg (45-degree angle). Grip the Kettlebell as you were about to Clean it. Hike (swing) the Kettlebell behind your legs (keeping a straight spine and sting structure), hinging at the hips, using that hip drive to push the Kettlebell up in a punching motion to the Overhead Lockout position. At the same time Reverse Lunge with the opposite leg and control your landing so that you don't slam your knee into the floor. Make sure that you don't use so much power, that you go off balance. Use your breath to control your movement. For example, Inhale to hike the bell back, exhale to Snatch and Reverse Lunge. 

FLOW 2:​

[2 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SINGLE KB CLEAN > FIGURE 8 HOLD > SWING SNATCH + REVERSE LUNGE (6 REPS)

Clean the Kettlebell into the Front Rack position on your right side. 'Thread' the Kettlebell through the middle of your legs, and behind your left leg, transferring the Kettlebell from your right hand to your left hand. Hinge, and use your hips to thrust the Kettlebell into a Racked position in front of your chest, simultaneously placing the palm of your right hand on the bell to stop the momentum. From here, Swing the Kettlebell between your legs and use the power from your hip thrust to Swing Snatch the Kettlebell up into an Overhead Lockout position, at the same time as Reverse Lunging with the same side leg (ideally you should land in your Reverse Lunge at the same time the Kettlebell reaches the overhead lockout). Carefully lower the Kettlebell down into a 'Front Rack' position, and replace the leg so that you are back to standing. Lower the kettlebell to the floor and Repeat the flow, starting this time by Cleaning with the left hand first.

FLOW BREAKDOWN 3:​

[2 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SQUAT > SPRAWL (6-8 REPS)

Lower yourself into a bodyweight squat (stay tall through the spine), jump down onto your hands-arms straight similar to a cobra position, and sprawl your legs out with control (knees just above the floor or lightly touching-do not slam them down!), slightly wider than hip-distance apart. Jump your legs back up to a deep squat position (hands still in contact with the floor), lift your torso and push through your glutes back up to standing.

2. FIGHTER'S STANCE > TECHNICAL STAND UP REGRESSION (5 REPS/SIDE)

Start from a Mountain Climber position, and 'Step Through' with the back leg. Bend the same side arm at the elbow, about 45-degrees, so that it is in front of (protecting) your face in 'Fighter's Stance'. Keeping the arm in front of your face, whilst keeping the opposite arm locked out with the hand planted on the ground by your bent leg, start to lift and place your straightened leg (the one that is 'Stepping Through') behind your bent arm so that you are crouching down. Step-through again (same leg), and repeat for a total of 5 Reps before switching sides.

FLOW 3:​

[2 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SQUAT > SPRAWL > KICK THROUGH > TECHNICAL STAND UP (6-8 REPS)

From standing, lower yourself into a deep Squat, exhale, and Sprawl both legs gently behind you (slightly wider than hip-distance apart), staying on your toes, dropping your hips as low as they can go, whilst maintaining a proud chest in cobra, shoulders down and back, scapulas engaged, head up. From here, push your weight back onto your heels, keeping your arms reaching out in front of you, and with control, explode forward into a Kick Through on an exhale. Bend the front leg that is Kicking Through, and take it back, placing the foot just behind the hand, and stand up again. This time repeat on the opposite side.

FLOW BREAKDOWN 4:

[2-3 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SINGLE RACKED KB SHINBOX EXTENSION (6 REPS, ALT.)

Sit down with your feet wider than hip-width apart, with the Kettlebell Racked in one hand. Drop both knees down into a Shinbox, to the opposite side that your Kettlebell is on. Extend (Shinbox Extension), and then lower yourself back down to a seated Shinbox, without tipping forward (keep pelvis tucked), switch over the Kettlebell to your opposite arm, and repeat on the opposite side.

2. HALF KNEELING KB WINDMILL (5 REPS/SIDE)

Start in a half-kneeling position; Clean the Kettlebell on the same side as your front leg. Reach down to the ground with your opposite free arm, at the same time pushing the Kettlebell directly above you (Half Kneeling Windmill). Exhale and straighten back up to your half-kneeling position (tall through the crown), bring the Kettlebell back down to a Racked position, and then repeat for a total of 5 Reps before switching sides. Each time resetting in the half kneeling Racked position.

FLOW 4:​

[2 SETS - 60 SECONDS REST IN BETWEEN SETS]

1. SINGLE RACKED KB SHINBOX EXTENSION > HALF KNEELING WINDMILL (6 REPS, ALT)

Sit down with your feet wider than hip-width apart, with the Kettlebell Racked in one hand. Drop both knees down into a Shinbox, to the opposite side that your Kettlebell is on. Extend (Shinbox Extension), and then bring your back leg in front of you so that you are now in a half-kneeling position. Reach down to the ground with your free arm, at the same time pushing the Kettlebell directly above you (Half Kneeling Windmill). Exhale and straighten back up to your half-kneeling position, bring the Kettlebell back down to a Racked position, take your front leg back behind you (Shinbox Extension), lower yourself down to a seated Shinbox, and then lift both knees, and switch over the Kettlebell to your other arm, repeating the flow on the other side.

DECOMPRESSION:

[1 SET - REST AS NEEDED]

1. KNEELING SPINAL WAVES (6 SLOW REPS)

Start on your knees with your arms out in front of you, sit back on your heels. Keeping your head tucked in, slowly round your spine, starting with your lower back, middle back, scapulas and shoulders, until you end up in a cobra position (your head should be the last thing to come up). Then do the opposite on the way back; tuck the head, round the shoulders, scars, middle back, etc. until you're back in Child's pose. 

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

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. CHILD'S POSE WITH REACH (6 SLOW 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.

4. 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