MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles Paint the Fence Hang Loose Shake Forward Leg Swings Lateral Leg Lift Knee Circles Ankle Rolls Each Direction Each Direction Each Direction 5-10-20 Shakes 5 Reps Each Direction Each Direction Perform 1 round of every exercise back to back. (See Below)
MOBILITY WARM UP Pelvic Tilt Stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out. Lateral Pelvic Tilt Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides. Hip Circles Squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly. Lateral Spine Glide Stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body. Spinal Flexion and Extension In a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine. Lateral Spinal Flexion Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction. Neck Juts and Tucks Stick your chin forward and then tuck it back getting long through your spine. Neck Glides Standing in a tall neutral stance, glide your head shoulder to shoulder. Arm Screws Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up
MOBILITY WARM UP Arm Circles Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backwards and forwards. Elbow Circles Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction. Paint the Fence Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps. Hang Loose Shakes Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes. Forward Leg Swings Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can. Lateral Leg Life Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side. Knee Circles Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction. Ankle Rolls Start in a standing position, turn your feet away from each other at about a 90 degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.
MOVEMENT PREP CIRCUIT Kettlebell Arm Bar One Arm Plank ALT. Drop Lunges 6 Reps Each SIde 30 Seconds Each Side 20 Reps 3 rounds minimal rest in between exercises Kettlebell Arm Bar Start lying on your back, pressing the kettlebell up towards the ceiling with one arm, make sure that your leg on the same side as the kettlebell is bent with your knee also towards the ceiling. Your other arm should be reaching straight overhead, resting on the floor. As you are holding up the kettlebell, press the ground with your bent leg and turn your hips over to the floor, like you are trying to thrust down into the floor, try to maintain your shoulder packed throughout this movement as you rotate your chest towards the ground. While rotating, make sure to keep the loaded arm straight and try to get your bent leg over onto the other side of your straight leg, then straighten both legs. Repeat by turning back One Arm Plank Starting in a forearm plank, place one arm perpendicular to your torso with your wrist underneath the opposite shoulder, and the free arm resting at your hip. Maintain a long line from you head to your heels, keeping your core tight, and not letting your hips sink. Hold each side for 30 seconds. Alternating Drop Lunges Start standing with feet together. Drop down quickly into a lunge position and then hop back up to your feet together and alternate sides. Try to keep a proud chest and stack your shoulders your hips, and hips over back knee on your lunge.
PRIMARY CIRCUIT Double Kettlebell Push-Up to Row and Clean and Dips Jump Rope Skips 10-15 Reps 200 Skips 5 rounds, perform both exercises back to back and then take plenty of rest before your next set of squats (1 to 2 minute rest) Double Kettlebell Push-Up to Row and Clean and Squat Perform a single push-up while holding onto the kettlebell handles. Make sure to keep a straight line from your heels to your head, keep your core tight. Hop up from the push-up position placing your feet besides the kettlebells, keeping a proud chest and neutral spine as you perform a single kettlebell row. Place the bell back on the floor and explosively stand up cleaning the kettlebells into the racked position, spiralling the bells around the wrist, then perform a single squat. Quality reps only. Dips Using dip bars start with your arms fully extended. Keep a tight core. Bend at your elbows and angle your body forward into the dip. Try not to shrug your shoulders but keep them packed as you descend. Press all the way back up to full elbow lockout. Jump Rope Skips Perform skips with a jump rope, preferably a weighted rope.
SECONDARY CIRCUIT Double Kettlebell Racked Reverse Lunge Wide Grip Pull Ups ALT. Thoracic Bridge 20 Reps 8-12 Reps 12 Reps (6 Each Side) 5 rounds with minimal rest in between sets Double Kettlebell Racked Reverse Lunge Use two kettlebells and hold them in the front rack position. Step back into a reverse lunge, stack your shoulders over your hips and your hips over your back. Tap your knee to the ground, try to prevent any jarring in your structure. Inhale as you go down to help brace your core. Step back up bringing your feet together and then alternate sides Wide Grip Pull Ups Grip a pull up bar overhand grip with your hands outside shoulder width apart. Keep your core tight and pull yourself up, chin over the bar. Get a deep squeeze in your lats and try to keep the reps tight and strict. Alternating Thoracic Bridge Start by sitting face up, palms behind your back and legs bent. Bridge your hips up keeping them level and reach with one hand across your chest. Reach far and get a deep stretch in your thoracic, all while keeping your hips from rotating. Alternate sides by pulling your arm back in and and sitting your hips close to the floor before switching.
FINISHER Double Kettlebell Hike Snatch Close Grip Kettlebell Push Up 20 Seconds 20 Seconds 4 sets, 20 seconds each exercise with 10 seconds rest between every exercise Double Kettlebell Hike Snatch Start with two kettlebells in the hike position. Bend over by hinging at the hips. Keep a tight core and long spine. Tilt the kettlebells and point the handles to your hips. Explosively pull the kettlebell tight underneath your pelvis then explosively thrust your hips forward and pull the kettlebells all the way overhead. Be careful not to overextend your back at the top of the rep. Pull the kettlebell back down into your rack with control and then hike them back down into the start position before repeating. This is a powerful full body movement. Really try to use your legs to get the weight, Think about jumping under the weight. Close Grip Kettlebell Push Up Lay a kettlebell on its side and grip the ball of the bell with both hands. Pull yourself down into the bottom of your push up, elbows tight to your ribs and core tight. Keep forward pressure on the hands and explosively push back up. I like to inhale down and exhale up.
DECOMPRESSION COOL DOWN Kneeling Forearm Stretch Alternating Needle Arm Thread Alternating Should Drop Alternating Floor Scorpion 10 Deep Breaths 5 Reps Each Side 5 Reps Each Side 5 Reps Each Side Perform 1 round of every exercise back to back Kneeling Forearm Stretch Starting on your knees, place your hand under your shoulders. Turn your palms back pointing your fingers towards your knees and walk your hands forward and back trailing your hand from your fingertips to your palm slow and steady. Try to get a deep stretch in the forearms. Alternating Needle Arm Thread Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep. Alternating Shoulder Drop Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck. Alternating Floor Scorpion Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.