PHASE SiX CO-FOUNDER

DURABILITY COACH & KETTLEBELL SPECIALIST

STEPH ROSE

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Steph comes from a very athletic background. From a young age, she was competing in Cross-Country Running, Swimming, Track Sprints, and Martial Arts. 

 

Steph believes that it was her parents who gave her her strong foundations, as her mother is a Pilates Instructor, and Father a Karate and Tai-Chi Master. Thanks to them, she was brought up to be mobile and strong.

 

Only when she was around 20 years of age, did she start to incorporate her mothers' Pilates into her workout routine, and her passion for moving well grew from there. She then went on to study Nutritional Therapy at The College of Naturopathic Medicine, in London. This is what gave her the education to optimise her lifestyle and support her training.

 

After discovering ONNIT Gym with her partner, Jay Rose, they both put their passion for learning to good use. They attended all the available certifications in order to gain as much knowledge on Functional and Unconventional Training as they possible could, so that they can help to spread the message of training with intent and purpose to a wider audience, whilst adding their own twist along the way! ONNIT has played a massive role in the evolution of Phase SiX, and they are both eternally gratefull fot their education system.

 

Now, Steph loves to include a whole range of different movement styles to help create her own practice. Some of which include, Pilates, Animal Locomotion, Jiu jitsu, and a lot of Mobility/Durability movements, as well as some Yoga.

 

Her favourite tool would have to be the Kettlebell! (Jay passed on his passion to her!) Alongside this, she uses various other Conventional and Unconventional Tools in her daily workouts. Such as, Battleropes, Steel Mace & Steel Clubs.

 

Steph loves to move, and believes that Movement Prep and Recovery are extreamly important when it comes to Longevity Training. This is why she always takes the time to warm up properly beforehand, and Decompress after her workout.

Why Steph thinks Mobility & DURABILITY is so Important

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"Hips are our primary source of power,  therefore they need to stay mobile, strong & healthy. If you want to move better & get stronger, you have to start with the hips.

 

Practising daily mobility exercises slowly & with control, will train your muscles to tolerate the movements, ensuring they stay healthy & as functional as possible. This will prevent any injury through weight lifting or day-to-day activities, whilst maximising your flexibility."

 

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STEPH'S (POST-WORKOUT) DECOMPRESSION SERIES:

[1 round, minimal rest in between each movement]

MOVEMENT 1:

Scorpion Reach to Pigeion Pose

Start in a Down-Dog Position with your knees slightly bent, stay long through the spine and protract your tailbone. Lift one leg, reaching through the heel, bend at the knee when you reach a height comfortable for you, then allow your torso to rotate with control, twisting your spine. Re-centre yourself and bring that same leg through your middle and into you pigeon pose, with your knee bent in front of you. Rest on top of your leg and take a deep breath, then alternate legs.

  • 6 Reps, alternating sides

MOVEMENT 2:

90/90 Switch

 

Start by sitting down with your knees bent, 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, 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, then lift both knees and switch sides (drop both knees to the other side).

  • 6 Reps, alternating sides

MOVEMENT 2:

90/90 Switch

 

Start by sitting down with your knees bent, 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, 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, then lift both knees and switch sides (drop both knees to the other side).

  • 6 Reps, alternating sides

MOVEMENT 3:

Crab Reach​

Start by sitting with your knees up, and your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, and bring the other arm in front of you, bent at the elbow, with your hand positioned to the side of your face - around chin level. Whist maintaining a straight spine, start to push up off of the floor, squeezing your glutes, into a bridge position. Reach the arm up and over your head (hand facing the floor), then continue to push up through your glutes until your spine is rounded. Breath into the stretch, then come back down to the starting position and switch arms.

  • 6 Reps, alternating sides

©2018 Phase SiX - Unite For The Revolution

Photography By William Smith | Videography By Gurbir Nakhwal