MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start standing with a proud chest. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back by sticking your butt out and back. Tuck your pelvis forward back back, alternating 10 of each. Alternating Hip Roots Stand tall and sit into one hip, reach your arm out in front of you to help keep a proud chest. Load your hip, feeling a stretch in your butt cheek and then release the tension by standing back up to neutral, tucking your pelvis under and squeeze your butt. Alternate sides. 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 and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch. 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. Axe Murderer s Interlace your fingers, palm to palm and then rotate your hands, mobilizing your wrists. Circle in both directions. 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 Lift 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. 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 Hinge Jumps Arm Bar Plyo Push Up to Push Up (5 Each Side) 3 rounds (Minimal Rest Between) Hinge Jumps Stand tall, hinge at the hips, keep a soft bend in the knees and keep your shoulders above your hips. Sit your hips far back and create a deep stretch your hamstrings. Explosively jump up as high as you can. Extend your ankles, knees, and hips and then land in a squat. Reset your position before every rep. Max effort jumps with quality form. 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. Plyo Push Up to Push Up Perform an explosive push up by pushing up and lifting your hands off the ground. Try to land softly and then lower yourself down into a basic bodyweight push up. Keep your core tight and a straight line from your heels to your head. Alternate between and explosive push up and a basic push up.
PRIMARY CIRCUIT DBL KB Bridge Press DB KB Row DB KB Hike Snatch 5 Reps 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 Bridge Press Start on your back. Thrust your hips up and keep a strong hip extended position throughout the entire set. Rack two kettlebells and flex your wrists. Press the kettlebells up, but down towards your waist at a slight angle. If you can try to touch your pinkies together to get a deep squeeze in your chest. Pull the kettlebells back down into your rack with control, engaging your lats. Bodyweight Dips Start in a bent over position. Long spine, core tight, proud chest. Start with two kettlebells in between your heels. Pull the kettlebell up with your elbows tight to your ribs and up and back towards your hips. Squeeze your middle back at the top then lower the kettlebells all the way back down to the floor before repeating. 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.
SECONDARY CIRCUIT Single KB Lunge to Clean Bodyweight Dips Bodyweight Pull Ups 5 Reps Each Side 8-12 Reps 8-12 Reps 4 rounds, perform both exercises back to back and then take plenty of rest before your next set of squats (1 to 2 minute rest) Single Kettlebell Lunge to Clean Start with a single kettlebell in between your feet. Clean the kettlebell into your single rack and step back with the same side leg into a lunge position. Tap your knee to the ground to makes sure you re going low enough. Try not to crash your knee to the ground and then step back up and spiral the kettlebell back to the ground and alternate sides. Bodyweight 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. 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 leg straight and toes pointed forward and down. Pull yourself up, chin over the bar. Try to keep it strict and get a deep squeeze at the top of the rep.
FINISHER ALT SNG KB Row to Reverse Lunge to Snatch 3 Each Side 3-5 Rounds, with minimal rest between sets. Alternating Kettlebell Row to Reverse Lunge to Snatch Start with a single kettlebell in between your feet. Perform 1 row, keep your elbow tight to your ribs, core tight and back straight. Then perform one lunge clean, clean and step back with the same side leg into a lunge position, kissing your knee to the ground. Then stand back up and perform a swing snatch. Use your full body to explosively pull the kettlebell all the way overhead, spiraling the kettlebell around your wrist smoothly. Rack the kettlebell with control and then spiral it back to the start position and alternate sides. 3 times through each
DECOMPRESSION COOL DOWN Lateral Spine Roll Kneeling Spine Wave Floor Scorpion 5 Reps Each Side 5 Reps 5 Reps Each Side Perform 1 round of every exercise back to back Lateral Spine Roll Starts by folding at the hips. Let your head hang and keep a soft bend in the knees. Lean your spine to one side and shift your weight to the opposite hip. Use your inside arm to press against the inside of your leg and turn you opposite elbow to the sky. Try to get a deep stretch in your low back and then turn back down to the floor and hang your head and alternate sides. Kneeling Spine Wave Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set. Floor Scorpion Lay face down and extend both arms 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.