PHASE 1 - REMASTERED

OPEN-CHAIN MOBILITY WARM UP:

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

1. PELVIC TILTS

Start by standing tall, in a neutral stance: straight spine, shoulders back & down, feet rooted to the ground, keeping your knees soft (no locking out). Moving only your pelvis (rest of your body stays still), start to tuck your pelvis under, and then un-tuck it by sticking out your glutes (this is also a great way to find your neutral pelvis position).

 

2. LATERAL PELVIC TILTS

Your feet should still be hip-width apart and rooted to the ground (like you’re spreading the floor apart with your feet). Imagine that you’re on some train tracks, your knees are allowing your hips to move by going forwards & backwards, not side to side. Start to lower one knee as you push the opposite hip up, bring that knee back to neutral, and then lower the opposite knee to lift the other hip (try to connect that lifted hip to your lower rib).

3. HIP CIRCLES

So we’re now going to connect all of the dots, and create a full pelvic circle. Again, same principles, nothing but your hips and knees should be moving. Start by tucking your pelvis under, and then into a lateral tilt, and then un-tucking your pelvis, and then tilting once more. Once you’ve got the hang of putting them together, start to smoothen it out, into one continuous circle (if you get lost at any moment, go back to the points).

 

4. SPINAL FLEXION & EXTENSION

In a neutral stance, tuck your pelvis under and expand your chest on an inhale, then on an exhale, push your ribs back, rounding your spine, as if you’re pushing your scaps onto the wall behind you, whilst maintaining your tucked pelvis.

5. SPINAL GLIDES

Actively reach both arms out to your sides. Slide your ribs over your hips. Move from side to side, separating your torso from your lower body whilst keeping the hips still and facing forward. 

6. THORACIC CIRCLES

Now you can piece the glide and the flexion (and extension) together, to create one smooth circle. Start by pushing the chest forwards (keeping your lower body fixed), and then glide your ribs over your hips to the right side, push your chest back (extension), and then glide to the left, finishing at the front again. Repeat for 4-6 reps in that same direction, before changing directions.

7. CROSS-BODY REACH

Starting in the same neutral stance, bend both arms, lifting one forearm to face forwards (fingers pointing upwards), and one to face backwards (fingers pointing to the floor). From here, we’re going to actively reach both arms in opposite directions. One crossing over the front of your body, whilst the other goes up & over your head, breathe into the stretch, and then come back to the starting passion, switch arms and repeat.

8. SHOULDER ROLLS

Now we’re going to come up to our shoulders. First, make both hands into a fist, keeping your arms as straight as you can, in a locked out position, down by your sides. Start to lift both shoulders up to your ears (keeping your arms straight), continue to roll them behind you (still raised), and then back down. Bring them forward, and then continue to circle them in the same direction. Once you’ve done around 6 reps of this, go in the opposite direction for 6 more reps.

9. ARM CIRCLES 

Lift both arms up; one reaching out in front of you, and the other reaching behind you. In a front crawl motion; Start to circle your arms (imagine swimming front crawl), whilst allowing movement in the hips and keeping your knees soft. Make sure that you keep the tension through both arms throughout. Complete 6-10 reps in the same direction, before switching arms.

10. ARM SCREWS

Stand with your arms out at shoulder height. Shrug your right shoulder, rotate the arm (as if you were screwing it into the socket), whilst keeping the left shoulder down, rotate your torso to face the same direction as the shoulder, actively reach in opposite directions with your fingertips, creating that opposition (visualise wringing out a towel). To switch sides, shrug your right shoulder back up again, bringing your body back to neutral, and then shrug your left shoulder, repeating the movement on the opposite side. Keeping your arms as straight as possible, allowing the knees to bend as you alternate.  

11. ELBOW CIRCLES

Whilst standing in neutral, hold both arms out in front of you, with your thumbs pointed inward. Bend both arms and bring them in towards your (bending at the elbows) so that they cross each other, and then back out in front of you (thumbs will be pointing outward). Turn thumbs inward again and repeat for 4 reps before changing direction.

12. ELBOW TWISTS

Start with both arms down by your sides. Bend both arms so that your forearms and palms are facing forwards (wrists in a fist). Turn your forearms and wrists so that they are now facing you, stick your thumbs out to the side, and then lower your foraearms in the direction of your thumbs (down towards your feet). Your arms should now be straight. Turn your thumbs  so that they are now pointing inwards (along with your forearms and wrists), and the bend both arms and lift them back up to your starting position (full circle). Repeat for 4 reps, and the change directions.

13. 'PAINT THE FENCE'

Standing in a neutral stance, slightly bent at the knees, straighten both arms out in front of you and raise them up to over head height with your wrists flexed (as if you’re painting a fence in an upward motion). Once you’re at the top, start to lower your arms (still straight) and extend your wrists on the way down.

 

14. WRIST CIRCLE VARIATIONS

Hold your arms out in front of you with a (bent at the elbows), hands in a fist. Keeping your elbows still, lift your wrists, and then move the wrists to the right side, down, then to the left side. Start to smoothen out the lines into a circle. Change directions once you have completed 8-10 circles. 

Now you’re going to push both wrists inwards so that they almost touch, and your knuckles are facing out to the sides (in opposite directions), and then push your wrists out to the sides (opposites), so that your knuckles are facing each other (without moving your elbows). Continue to alternate.
Now Clasp both hands together and circle both wrists at the same time. Complete 5 circles in each direction.

15. FORWARD LEG KICKS

Standing in neutral with your pelvis tucked under, squeeze your left glute, engage your core, and lift your right leg off the floor. Kick it forwards, and then stop it (bent at the knee) once it reaches your left knee. On an exhale Kick it forward again, each time stopping it at the left knee. Repeat for 10 reps before switching legs. Try not to sway or lean back and keep your core engaged throughout. 

16. LATERAL LEG LIFTS

 This is the same position as forward leg swings, but this time lift the opposite leg out to the side, stopping at hip height if possible. Try not to lean and stay standing tall by engaging your core. Pause at the top, and then slowly bring it back down without touching the floor. Keep your hips square, with your glutes and core activated throughout. Once you have completed 10 reps on this side, switch legs and repeat.

17. 'TOOTSIE ROLL'

Hinge at the hips, bend your knees and place your hands on your knees. Your legs should be hip distance apart. Slowly lift your heels so your weight is over your toes, and then move your weight onto the outsides of your feet so your knees are now facing outward (still bent), continue to move your weight onto you heels (straight legs), and then the insides of your feet so your knees are touching. Continue in a smooth circle, switching directions after 6 reps. 

18. ANKLE POINT & FLEX

Stand tall and straighten one leg out in front of you. Begin to point and flex the foot. There should only be movement in your foot and ankle. Contine for 10 reps.

19. ANKLE SCOOPS

From the same previous position, start to rotate your foot (scooping motion) inward, and the outward, keeping all but the ankle and foot still. Continue to alternate for 10 reps.

20. ANKLE CIRCLES

Now put all the previous steps together, to creat one smooth circle. Start with pointing the foot, scooping it to one side, flexing the foot, and the scooping to the opposite side. Repeat for 6 reps, and then change directions.

 

DAY 1 - LOWER BODY

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1) Double Kettlebell Staggered Stance Deadlift (6-8 Reps/Leg)


2) Racked Dragon Lunge Step Up (5 Reps/Leg)


3) Bear Squats (10 Reps)

1. FULL BODY SPINE WAVE (6-8 REPS)

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

2. MOUNTAIN CLIMBER > COSSACK (6 Reps)

From Loaded Beast, bend the left leg and bring it up to the outside of your left arm (your shoulder should be in line with your knee), with the opposite leg extended behind you, creating a stretch in your hip flexor and hamstring. Make sure that your back is straight and your actively trying to push your bum out so that your spine doesn't round (pelvis un-tucked). Once the knee meets the arm, lift yourself and rotate your body into a low Cossack Lunge (same knee bent), so your torso should now be in the middle of your bent & extended leg. Come back to Mountain Climber, & then switch legs in plank position.

[Regression: Kneeling Mountain Climber - 8 Reps]

3. SINGLE-LEG BRIDGE SWING (5 REPS/SIDE)

[Regression: L-Sit > Table Top - 6 Reps]

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECS REST IN BETWEEN ROUNDS]

1. KETTLEBELL SWINGS (10-15 REPS)

.

[Regression: Chest Loaded Hinge - 30 Seconds]

2. KETTLEBELL GOBLET SQUAT (6-8 REPS)

[Regression: Bodyweight Squats - 30 Seconds]

3. SHINBOX EXTENSION (8 REPS)

[Regression: Shinbox Switch - 8 Reps]

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. TRAP BAR DEADLIFTS/CONVENTIONAL DEADLIFTS (6-8 REPS)

[Regression: Double Kettlebell High Hinge Deadlift - 6-8 Reps]

 

2. WALKING KETTLEBELL SUITCASE LUNGES (10-12 REPS)

[Regression: Reverse Kettlebell Suitcase Lunges - 8 Reps]

 

3. SQUAT TO SPRAWL (30 SECONDS WORK)

 

[Regression: Squat > Mountain Climber - 8 Reps]

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SINGLE-RACKED KETTLEBELL DRAGON LUNGE STEP UP (5 REPS/SIDE)

 

[Regression: Bodyweight Step Ups - 10 Reps]

2. KETTLEBELL DEADSTOP SWING > EXPLOSIVE DEADLIFT (4 REPS)

[Regression: Kettlebell Deadstop Swing > Deadlift - 4 Reps]

3. BODYWEIGHT SPLIT SQUATS (6 REPS/SIDE)

[Regression: Kneeling Mountain Climber > Hip Flexor Pull Forward - 3 Reps/Side]

DECOMPRESSION 

[1 ROUND - REST AS NEEDED]

1. HIP FLEXOR PULL FORWARD > SIT BACK ON HEELS (3 REPS/SIDE)

[Regression: Alt. Kneeling Mountain Climbers - 6 Slow Reps]

 

2. 90/90 SWITCH (6 REPS)

[Regression: Alt. Pigeon Pose - 4 Slow Reps]

3.`FLOOR SCORPION (6 REPS)

 

 

 

DAY 2 - UPPER BODY

 

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. MOUNTAIN CLIMBER WITH REACH (8 REPS)

[Regression: Kneeling Mountain Climber with Reach - 6 Reps]

2. LOADED > PLANK > PUSH UP (6 REPS)

[Regression: Push Up as Slow as You Can - 30 Seconds]

3. SCAPULA PULL UP (10-15 REPS)

[Regression: Scapula Push Up - 6-8 Reps]

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. DOUBLE KETTLEBELL, SINGLE-LEG BRIDGE PRESS (6-8 REPS)

[Regression: Double Kettlebell Bridge Press - 6 Reps]

2. GORILLA ROW (6-8 REPS)

 

3. SUSPENSION RING PUSH UP (6-8 REPS)

SECONDARY CIRCUIT:​

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. HALF KNEELING KETTLEBELL CLEAN TO STRICT PRESS (4-6 REPS/SIDE)

[Regression: Half Kneeling Assisted Kettlebell Cleans - 5 Reps/Side]

 

 

2. SIDE KICK THROUGHS (10-12 REPS)

[Regression: Deep Sumo to Sit Through]

FINISHER​ FLOW

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

KETTLEBELL FLOW: DOUBLE KETTLEBELL PUSH UP > DOUBLE ROW > SINGLE-ARM DEAD CLEAN & SWING SNATCH (4-6 REPS)

[Regression: Double Kettlebell Push Up > Double Row >Single-Arm Clean & Reverse Lunge - 4 Reps

DECOMPRESSION 

[1 ROUND - REST AS NEEDED]

1. WRIST PIN ELBOW CIRCLES (6 REPS/DIRECTION)

 

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

3. NEEDLE ARM THREAD THROUGH (6 REPS)

4. KNEELING SPINE WAVES (4 SLOW REPS)

DAY 3 - BODYWEIGHT

 

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. SPINE ROLL > PLANK > PUSH UP (6 REPS)

 

[Regression: Spine Roll > Crawl > Plank - 6 Reps]

2. MOUNTAIN CLIMBER > HIP FLEXOR STRETCH (6-8 REPS)

3. SHINBOX EXTENSION WITH REACH (6 REPS)

[Regression: Shinbox Switch - 6 Reps]

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SIT THROUGHS (6-8 REPS)

2. SPINE WAVE

[Regression: Kneeling Spine Wave - 6 Slow Reps]

 

3. HANGING KNEE RAISES (8-10 REPS)

[Regression: Dip Bar Knee Raises - 6-8 Reps]

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SIDE KICK THROUGHS (10-12 REPS)

Go onto all fours (on your toes, table top spine), reach the right leg past (in front of) your left side, twisting your upper body, at the same time lifting your left arm, bent at the elbow, & then reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the foot has reached the ground, bring it (& your arm) back to your starting position and switch legs, taking your left leg over to the right side this time. Continue for 30 seconds.

[Regression: Mountain Climber > Step Through - 6 Reps]

2. ALT. THORACIC BRIDGE (30 SECONDS)

 

3. POINTERS (10 REPS)

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SUMO SQUATS (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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

[Regression: Deep Squat Hold - 30-60 Seconds]

2. STAY LOW COSSACK (30 SECONDS)

[Regression: Alt. Lateral Lunges - 10 Reps]

3. HIP SWITCH CRAWL (1-LENGTH OF TRACK/MAT)

[Regression: Alt. Alt. Plank to Hip Twist - 8 Reps]

DECOMPRESSION

[1 ROUND - REST AS NEEDED]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

DAY 4

 

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

DECOMPRESSION FLOW

[1 ROUND - REST AS NEEDED]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

 

DAY 5

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

PRIMARY CIRCUIT:​

[3 ROUNDS - 90 SECS REST IN BETWEEN ROUNDS]

1. SQUAT TO COSSACK (30 SECONDS)

Start standing, lower yourself into a deep squat (as low as you can go without rounding your spine), making sure to push your knees out (try to spread the floor apart with your feet for maximum activation).  Come up from the squat, then take your right leg out into a wide side lunge (beginners). If you are comfortable with going deeper into position, aim for a Cossack, (advanced) with your glutes hovering just above the ground). Keep the leg that is reached out as straight as possible. Push yourself back up to standing using your glutes & an exhale, then repeat the squat & lunge/Cossack with the other leg. Continue to alternate.

[Regression: Squat to Lateral Lunge-30 seconds]

2. KICK THROUGH TO BRIDGE (30 SECONDS)

Go onto all fours (hands & toes, straight back like a table top), Kick the right leg past your left side, twisting your upper body, at the same time lifting your left arm, bent at the elbow,  reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the foot has reached the ground, bridge the hips. Left arm reaches toward the right side, creating opposition. Squeeze through the glutes to support you whilst in a bridge, & stabilise your right shoulder. Bring it all back to the starting position & continue to alternate sides.

[Regression: Side Kick Throughs-30 seconds]

3. LOADED BEAST TO JUMP SQUAT (30 SECONDS)

Start in your Loaded Beast position, ready to explosively pull yourself forward and jump up into the air,  landing back down in a deep squat, then jump back into a Loaded Beast position & repeat.

[Regression: Loaded Beast to Deep Ape (deep squat position) to Standing-30 seconds]

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

DECOMPRESSION FLOW

[1 ROUND - REST AS NEEDED]

1. BEAR SQUAT (30 SECONDS)

 

Start in your Down-Dog position with slightly bent knees. Bend your knees until you are almost resting on your heels & calves. Push yourself back up & repeat. Make sure that you maintain a long, straight spine & un-tucked pelvis throughout. (Keeping the knees slightly bent in Down-Dog prevents the spine from rounding, making sure that you're not resting in the top position).

[Regression: Down-Dog Hold-30 seconds]

2. CRAB REACH (30 SECONDS)

Start by sitting down with your knees up & your feet slightly wider than hip-distance apart. Place one arm behind you to support you sitting up straight, & then 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 using your glutes, into a bridge position. Reach the arm up and over your head (hand pointing at the floor), continue to gently push up through your glutes until your spine is rounded. Breath into the stretch, come back down to the starting position, switch arms & continue to alternate.

[Regression: Tripod Reach Hold-15 seconds/side]

3. SUMO SQUAT (30 SECONDS)

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 standinusing, whilst squeezing your glutes. Continue for 30 seconds.

 

DAY 6

MOVEMENT PREP:​

[3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

©2018 Phase SiX - Unite For The Revolution

Photography By William Smith | Videography By Gurbir Nakhwal & TenThirtyFour