JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round of every exercise back to back. Tai Chi Twist Keeping a tight core and long spine, spread your feet just outside hip width apart and then sit into one hip. Pivot at your torso and look in the direction of the hip you re sitting into and then switch sides. Alternate sides slow and steady, breathing through the tension. Lateral 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. Alternating 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. 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.
WARM UP CIRCUIT Single Kettlebell Explosive Deadlift Kettlebell Arm Bar Alternating Kick Through to Bridge 10 Reps 5 Reps Each Side 5 Reps Each Side Perform 3 rounds of each exercise with minimal rest in between exercises. Single Kettlebell Explosive Deadlift Start with the kettlebell in between your heels underneath your hips. Grip it with both hands and with a long spine explosively jump as high as you can. Land softly and load your next jump fighting any jarring in your body on the way down. Load and then explode. 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 to face up with control. Alternating Kick Through to Bridge Start in a quadruped position then lift one hand of the ground and kick your opposite leg through. Put your heel on the ground and thrust your hips up reaching your free arm to the sky. Extend your hips and then lower yourself back down and alternate sides.
PRIMARY CIRCUIT Alternating Kneeling Press Bodyweight Pull Ups 6 Reps Each Knee 8-12 Reps Triple Extension Ball Slam6 Reps Perform 5 rounds of this circuit, minimal rest in between exercises but rest 1 to 2 minutes in between every round to ensure quality reps every set.. Alternating Kneeling Press - (perform 3 each arm on one knee, then switch knees and repeat on the other side) Start in a kneeling position with two kettlebells in your rack position. Keep a flexed wrist. Stack your shoulders over your hips and hips over your back knee. Press one kettlebell overhead then pull it all the way back down into your rack then alternate sides. Perform 3 reps each arm and then switch knees. Try not to overextend your back by keeping your core tight and ribs down throughout the whole movement. Bodyweight Pull Ups Hang from a pull up bar with palms over hand grip. Try and keep a hollow position with your ribs connected to your hips and legs straight and toes pointed forward and down. Pull yourself up, chin over the bar. Try to keep it strict and get a deep squeeze in your middle back and lats at the top of the rep. Triple Extension Ball Slam Start with the ball in your belly. Hop back into a fully extended position on your toes, extend your ankles, knees and hips. Explosively jump forward and into a slight squat as you slam the ball as hard as you can to the floor.
SECONDARY CIRCUIT DBL KB Clean to Reverse Lunge Push Ups on Two Kettlebells Leg Lifts: Side, Middle, Side 8-12 Reps (4-6 Each Leg) 8-12 Reps 50 Reps (Each =1 Rep) Perform 4 rounds of this circuit with minimal rest in between exercises but rest 1 to 2 minutes before every set. Double Kettlebell Clean to Reverse Lunge Start with two kettlebells in between your heels. Keep a proud chest and tight core and then explosively clean the kettlebells into your rack position. Step back into a reverse lunge position. Stack your shoulders over your hips and your hips over your back knee. Tap your knee to the ground and then step back up to a full standing position and unravel the kettlebells and place them back on the floor. Alternate sides. Push Ups on Two Kettlebells Lay two kettlebells on their sides. Place your hands on the kettlebells. Perform a push up with your hands elevated on the kettlebells. Pull your elbows tight to your ribs engaging your lats to go into your push up. Press up and fully extend your arms at the top. Move slow and steady. Leg Lifts: Side, Middle, Side Sit on your butt and with two kettlebells out in front of you and your palms close to your hips or behind your back, lift your straight legs up and down as fast as you can, going from the outside of the kettlebells to the middle then to the other side. Move fast but try not to touch your feet to the ground.
FINISHER DBL KB Push Up to Snatch 1,2,3,4,5 Reps Perform an ascending ladder of push up to snatch, 1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps then rest for 1 to 2 minutes then start over at 1 rep. Perform the ladder 3 to 5 times. Double Kettlebell Push Up to Snatch Use two kettlebells and hop back and perform a push up with your hands on the kettlebells. Hop up to your feet, sit and then explosively snatch the kettlebells all the way overhead. Pull the kettlebells back into your rack position and place them back on the floor to repeat.
DECOMPRESSION COOL DOWN Childs Pose with Arm Rotations Frog Rocks Lying Bent Knee Lateral Twist 10 Deep Breaths 10 Deep Breaths 10 Reps Each Side Perform 1 round of every exercise back to back Childs Pose with Arm Rotations Start on your knees and reach your arms out in front of you as far as you can. Sit your butt back towards your heels. Sink your head and shoulders to the floor and rotate your palms in and out to help release the tension in your neck, chest and shoulders. Frog Rocks Spread your knees wide, bring your feet together and then rock back tucking your tailbone up and back then tuck your pelvis under and rock forward. Rock forward and back slow and steady, releasing tension in the hips. Lying Bent Knee Lateral Twist Lay on your back with your arms extended out to your sides. Bend your knees and keep your legs together as you twist your knees down to the floor keeping your shoulder and arms on the ground. Move slow and steady, releasing tension in the lower back.