STEPH ROSE

PHASE SIX CO-FOUNDER

Steph is the co-creator of Phase SiX, with her husband, Jay Rose. She is a Kettlebell and Mobility specialist, and combines these two practices in order to build a perfect balance of strength and body awareness. 

For Steph, correct movement and nutritional optimisation are the two key components to a happy and healthy lifestyle.

Without these two elements living in harmony, we would cease to achieve our greatest potential.

 Her background has been a relatively active one, consisting of Steph participating in many sports, including the likes of

Cross-Country Running, Swimming, Track Sprints, and Martial Arts. 

Much of Steph's education stems from the Onnit education system, where she learnt from the likes of Shane Heins and John Wolf -

two true pioneers of Unconventional Training, as well as training with and learning the skill-set of some of the greatest coaches, athletes, and innovators, such as Cameron Shane and Mauricio Gomes.

Being able to move well, and with ease for the rest of her life is Steph's main goal, thus explaining her great passion for Longevity Training with

a major focus on mindset and wellbeing.

Steph will forever be a student, and is constantly searching for new ways to improve herself and others, making sure that everyone can get

the most out of their training/practice.

Why Mobility & Durability are so Important

"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."

Steph Rose

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MOVEMENT 1:

Scorpion Reach to Pigeon 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 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

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©2018 Phase SiX - Unite For The Revolution

Photography By William Smith | Videography By Gurbir Nakhwal & TenThirtyFour