PHASE 2 - KETTLEBELL + BODYWEIGHT

DAY 1 - PUSH/PULL
OPEN CHAIN MOBILITY WARM UP [1 ROUND TO BE COMPLETED BEFORE EACH WORKOUT]

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. '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.

13. 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.

14. 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.

15. 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.

16.KNEE CIRCLES
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.

17. 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.

18. 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.

19. 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.
 CIRCUIT 1:  2 SETS, MINIMAL REST

1. FULL BODY SPINE WAVE (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both
legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders.
Once you reach your shoulders, you should start to lower your hips slowly to the floor, unravelling your spine, with your head being the last to come up (cobra
position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back, until your glutes are sitting back on your
heels (1 Rep).

2. KB ARM BAR (5 REPS/SIDE - LIGHT)

Lay on your back with the Kettlebell racked close to your chest. Press the Kettlebell straight up above you (keep your eyes on the bell at all times). Bend the same
side knee, and slowly start to rotate your torso and take your knee over the other straight leg. The aim is to allow rotation in the shoulder, wilth creating
opposition and rotational strength. Once you get as far as you can (ideally knee touching the floor over the straight leg), exhale and slowly start bringing your
torso and knee back to the starting position, whilst maintaining a lockout arm position and straight wrist. Repeat for 4 more reps, and then switch sides.

3. DOUBLE KB GRIP HOLD (30 SECONDS - MODERATE/HEAVY)

Prepare as you would for a Kettlebell High Hinge Deadlift, lift the two kettlebells (challenging weight) with a straight spine and stand up straight in your neutral
stance (shoulders back, proud chest, pelvis tucked under). Hold this position for 30 seconds before carefully placing the Kettlebells down.

CIRCUIT 2: 3 SETS, 2 MINUTES REST IN BETWEEN MOVEMENTS

1.  LEAN FORWARD PUSH UP (8 REPS)

Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under. Start to shift your weight forward, so that
your shoulders are now past your wrists (or as far as you can go), instead of stacked over them as you would for a regular Push Up. Elbows and hands should
ideally be at a 45-degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without dipping in the back or in
between the shoulder blades. Aim for the floor (if you can), and then exhale to shift yourself back into a low regular push position (shoulders over wrists
again), and push yourself back up to the starting position, and repeat. 

2.  DOUBLE KB ROW (6 REPS, SLOW NEGATIVE - MODERATE/HEAVY)

Place two Kettlebells in between your feet (you should be slightly wider than hip distance apart), get into your silver back stance (straight spine, bent at the
knees, shoulders back, proud chest). On your next exhale, lift and pull one bell up and back towards your hip (elbow follows the line to your hip bone). Try not
to let your whole body fall to that side. Stay slow and controlled, maintaining your strong structure as you start to lower the bell back down with control, and
then switch sides and repeat. 

CIRCUIT 3: 3 SETS, 60 SECONDS REST IN BETWEEN MOVEMENTS

1. KB CLEANS (5 REPS/SIDE - HEAVY)

Stand with your feet shoulder width apart, with your Kettlebell in between your feet. Hinge at the hips and bend your knees to grip the Kettlebell. Maintain a
proud chest and square your shoulders to the floor. Your scapulas should be down and back. Spread the floor apart with your feet to engage your legs. Use the
momentum of the power coming from your legs to lift the Kettlebell, following a straight line up the centre of your body (imagine zipping up a jacket). Once the
Kettlebell reaches just above hip height, keep it close to your body and allow the bell to rotate around your wrist (not flip over it), making an 'uppercut' motion.
Use a soft grip so that the bell can easily move within your palm into a Racked position.

2. SLOW BUDOKON GORILLAS (1 LENGTH OF TRACK/MAT/ROOM)

Start in a deep squat position. Reach both arms out in front of you, preferably with closed fists. start to shift your weight onto your knuckles (or palms), and then
lower your knees forward until they touch the floor (toes still touching the ground). When your knees are on the ground, keeping your glutes low to the floor,
engage your core and lift both feet simultaneously. Place them down either side of each hand, heels touching the floor before the toes, making sure that you
land with control. Pause, breathe, and then repeat.

3. KB SWING SNATCH TO RACK (5 REPS/SIDE)

Set up the Kettlebell so that the handle is facing towards the opposite leg (45-degree angle). Grip the Kettlebell as you were about to Clean it. Hike (swing) the
Kettlebell behind your legs (keeping a straight spine and sting structure) for a few Reps to generate momentum. Hinge at the hips, driving the Kettlebell between
your legs as before, this time using that hip drive to push the Kettlebell up. As the Kettlebell reaches shoulder/eye level, use a punching motion to drive the
Kettlebell overhead, again rotating the bell around the wrist instead of flipping it. Make sure that you don't use so much power, that the bell goes past your
shoulder in the overhead position. It should be stacked above the shoulder, with your elbow locked out and your wrist straight. From here, with control, slowly
lower the Kettlebell into a racked position arm at about 45-degrees, fist either in line or in front of the elbow (never past the elbow).
 DECOMPRESSION: 1 SET, REST WHEN NEEDED

1. DEAD HANG OR FULL BODY SPINE ROLL (30-60 SECONDS)

Jump up onto a pull-up bar, let your body hang, holding the bar only with your hands. Relax your body, but try not to swing. Stay here and breathe deeply. OR if
you don't have anything to hang off of, stand in a neutral stance with soft knees, tuck your chin into your chest, start to lower and round each part of your spine.
Go as far as you can (bend the knees, engage the core to lift you back up, bit by bit on an out-breath.

2. ELBOW CIRCLES (6 REPS/DIRECTION)

Start on all fours with your hands chest distance apart. Turn your elbow pits so that they are facing forward (without moving your hands), then turn them out so
that your elbows are facing out to the side. Bend the elbows (lower your chest to do so), then bring them back so they face behind you (as if you’re doing a push
up), then straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward again, repeat for 6 Reps, and then
change the direction of the elbow circles (reversing the movements).

3. SHOULDER ROLL (6 REPS) Kneel down with your arms on the floor and out to the side, bend one elbow and twist your body towards that side of the bent
elbow, tucking your head and chin into your chest, towards your armpit. Your head and shoulder should be on the ground so you can gently put as much
pressure on your shoulder as you feel comfortable with, rolling the shoulder into the floor. Come back and repeat on the other shoulder.

4. NEEDLE ARM THREAD THROUGH (4 REPS)

Position yourself on your hands and knees (on your toes), with a neutral spine. Lift the right arm straight up behind you, bent elbow pointing toward the ceiling.
Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Exhale and thread your arm through your middle section (behind
your stabilising arm). Allow your torso to twist so that you end up resting your shoulder on the floor, with your arm stretched out (palm facing upwards). Actively
try to push the back of your hand into the floor to deepen the stretch. Inhale and replace the arm, back onto all fours, and repeat on the opposite side.

5. VISUALISATION COOL DOWN (5 MINUTES) Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualise the person you
desire to become, and how successful you wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.
PHASE 2 - KETTLEBELL + BODYWEIGHT
DAY 2  - ACTIVE RECOVERY
CIRCUIT 1: 1-3 SETS, REST AS NEEDED

1. KNEELING MOUNTAIN CLIMBER PULL FORWARD/45-DEGREE (3 REPS/SIDE) Start on all fours, inhale and slightly round your spine, tucking your pelvis under,
to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm (hand and toes should be touching). Sit your torso up so that it is
stacked above your hips (proud chest, draw the shoulders back). On your next inhale; start to slowly shift your weight forwards (keeping your back knee and foot
on the floor) so that your front knee is past your toes (or as far as your ankle mobility allows). Take a deep breath here and see if you can lean into the stretch
more. Make sure that your pelvis is staying tucked under and your tall through the spine throughout the movement (not tipping forwards). Inhale and lift up until
your bent leg is a 90-degrees, turn the planted foot out to 45-degrees, exhale and drive the knee out towards the toes at a 45-degree angle. Inhale and come back
to the starting position. Repeat on the opposite side.

2. 90/90 SWITCH > PIGEON (4 REPS) 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 and lengthen
out your back leg, re-positioning yourself into a Pigeon Pose. Aim to keep the spine long as you do this. Replace the leg so that you're back in your 90/90 position,
Begin to lift your torso back up, and then lift both knees and switch sides (drop both knees to the other side).

3. SCAPULA PUSH UP (10-15 REPS) Get into a plank position with your arms at shoulder width apart. Turn your elbow pits so that they're facing forwards. Using
your scapula’s only, lower and lift yourself as if you're performing a shrug. Keeping your core tight, spine straight and shoulders back. Lock out your elbows.

CIRCUIT 2: 1-3 SETS, REST AS NEEDED

1. INCHWORM > PLANK > MOUNTAIN CLIMBER (6 REPS)

From standing, start to tuck your head & roll your spine all the way down so that your hands are touching the floor (if you can't reach the floor, bend at the
knees until you can). Once you have reach the floor, start to walk your hands out until you are in a plank position. From Plank, bring one leg up into a Mountain
Climber, making sure that your spine is straight, and your bent leg is pushing into your arm, creating opposition, keeping your hips square to the front, and your
back leg as straight as possible. Return the same leg back to the Plank position, and then crawl back and Spine Roll back up to standing.

2. LATERAL SPINE ROLL (3 REPS/DIRECTION)

Stand with your feet elbow distance apart, soften your knees, hang both arms down in front of you. Fold your body over your hips and lean over to the left side
(your chest is facing forward), lengthen the arm closet to the leg, and bend the elbow of the opposite arm to create opposition and a stretch down your right
side. Then fold forward so your torso and head are in the middle of your legs. Keeping your legs glued to the floor and facing forward, carry on over to the right
side, rotate the chest forward, this time stretching your left side, keeping your right arm close to your right leg with your opposite arm bent (elbow facing
upward).

3. SHINBOX EXTENSION (6 REPS)

Sit down with your knees bent upwards, staying tall through the spine. Drop both knees down (both facing the left), whilst trying to keep the same distance
with your feet as you did when you had your knees up. Turn your torso to face the direction of your knees, keeping your hips still. From here, push up onto your
knees with your legs still in that same Shinbox position (extension) and squeeze your glutes, tucking your pelvis. Sit back down into Shinbox without your
torso leaning forward (try to stay as vertical as you can), turn your torso back to facing forward, bringing the knees back up, and then switch over to the right
side and repeat.

 CIRCUIT 3: 1-3 SETS, REST AS NEEDED

1. WRIST PIN ARM SCREWS (10 REPS/DIRECTION/ARM)

On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body
still, and arm straight.

2. CHILD'S POSE WITH REACH (4 SLOW REPS)

Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on your next
inhale (right hand should be in a saw position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and
switch sides.

3. DEAD HANG (30-60 SECONDS) OR FULL BODY SPINE ROLL (60 SECONDS)
Jump up onto a pull-up bar, let your body hang, holding the bar only with your hands. Relax your body. Stay here and breathe deeply. Alternatively, if you do not
have a pull up bar, from standing, start to tuck your head & roll your spine all the way down, aiming to round each vertebra, until your hands reach the floor.
From here, bend your knees, pushing them forwards (spine still rounded), and then the hips come forward, and then the chest, shoulders, and head is last to
unravel.  Continue for 60 seconds.

4. VISUALISATION COOL DOWN (5 MINUTES)

Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualise the person you desire to become, and how successful you
wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.
PHASE 2 - KETTLEBELL + BODYWEIGHT
DAY 3 - LOWER

CIRCUIT 1: 2 SETS, MINIMAL REST

1. SHINBOX SWITCH (6 REPS)

Sit down with your knees bent up, feet wider than hip-distance apart, sitting tall through the crown; drop both knees down (both facing the left), whilst trying to
keep the same distance with your feet, as when you had your knees up. Foot should be in line with your opposite knee. Aim to sit both glutes on the ground.
Follow the same direction with your torso. From here, lift both knee us again, and drop them both to the opposite side.

2. DUCK WALK (1 LENGTH OF ROOM/TRACK/MAT OR 60 SECONDS WORK)

Lower yourself into a deep squat, placing one leg slightly more forward than the other (this is your 'push off' leg). Hold your arms out in front of you or keep them
close to your chest to help you balance. Stay tall through the spine, with a proud chest (not stooping forward).  Start to lift the heel of your back leg, so that you
are on your toes and that knee is starting to lower just above the ground. Shift your weight onto the front bent leg (also lifting the heel and moving onto your
toes), and lift the back leg, placing it in front of you, allow the opposite knee to lower. Walk like this for the length of your mat/room/roughly 8 steps.

3. DRAGON WALK (1 LENGTH OF ROOM/TRACK/MAT OR 60 SECONDS WORK)

Start with your feet hip-distance apart. Take one leg behind you and place it down wider than shoulder-width (or wherever feels natural) for a Dragon Lunge (both
knees bent). From here, shift your weight onto that back foot (on your toes) and swivel your whole body (including your planted foot) until you are facing in the
opposite direction, and your legs are back in their starting position (hip-width apart), still in a high squat (bent knees). This time, take the other leg behind you and
repeat, travelling across the room/mat/track for approx. 8 steps.

CIRCUIT 2: 3 SETS, 2-4 MINUTES REST IN BETWEEN SETS

1.  SINGLE KB CLEAN + SQUAT (5 REPS/SIDE)

Stand with your feet shoulder width apart, with your Kettlebell in between your feet. Hinge at the hips and bend your knees to grip the Kettlebell. Maintain a
proud chest and square your shoulders to the floor. Your scapulas should be down and back. Spread the floor apart with your feet to engage your legs. Use
the momentum of the power coming from your legs to lift the Kettlebell, following a straight line up the centre of your body (imagine zipping up a jacket). Once
the Kettlebell reaches just above hip height, keep it close to your body and allow the bell to rotate around your wrist (not flip over it), making an 'uppercut'
motion. Use a soft grip so that the bell can easily move within your palm into a Racked position. From here, keeping the Kettlebell in that 45-degree racked
angle, squat down as far as you can without breaking your strong structure or tipping too far forwards. Stand up and repeat on the same side.

2. ASSISTED PISTOL SQUATS (3 REPS/SIDE)

Start by standing on one leg to the side of, or in front of, a pole/beam/a stable surface-chest height that you can hold onto. Make sure that the knee is bent in
the same direction as the toes, so that the knee tracks over the toes. Stretch out and flex the opposite leg out in front of you (the one closest to your stable
object), engage your core, straighten your spine, maintain a proud chest and slowly, with control, start to lower yourself down into a low squat, bending the
knee as much as you can. Once you have reached your end range, engage your glutes and core, exhale and carefully push through the whole planted foot to
get yourself back up to standing. Repeat on the same side for a total of 3 Reps, before switching sides.

CIRCUIT 3: 3 SETS, 60-90 SECONDS REST IN BETWEEN MOVEMENTS

1. SINGLE RACKED KB SPLIT SQUAT (5 REPS/SIDE)

Go into a wide lunge (Front leg-flat foot, back leg-on your toes), feet hip distance apart. Start to lower yourself to the floor and Clean your Kettlebell up to chest
height (suggested weight: 8-12kg). Engage your core, draw your shoulders down and back, stay tall through the spine.  On a exhale push through your front
foot, squeezing the glutes and engaging your core to stabilise as you come up to a standing wide lunge (back foot should still be on your toes). Inhale and
lower yourself as far forward over the front foot as your mobility allows, preferably until the back knee touches the floor, and then engage everything to push
yourself back up to a standing wide lunge (both legs straight). Repeat for a total of 5 Reps on the same side before switch legs.

2. KB JEFFERSON CURL (10-12 REPS-LIGHT WEIGHT)

Stand on a stable elevated surface (ideally a Plyo Box), holding the top of Kettlebell handle with both hands. Bring your feet to the edge of the box (needs to be
stable and strong to prevent you from falling forwards!). Start to tuck your chin to your chest (allowing the Kettlebell to hang freely - straight arms), and slowly
rounding each vertebra (Spine Rolling) all the way until your head is in front of your feet. If you have good mobility, continue to allow the Kettlebell to lower you
further, past your feet. Remember, what goes down must come up! So don't go so far down that you can't lift yourself back up. Once at your end range, engage
your core and glutes, and start to SLOWLY unravel your spine, still letting the Kettlebell hang, giving you opposition, until you are back to your starting position.
Repeat for a total of 12 to 12 Reps (Spine Rolling down and back up is 1 Rep).
 DECOMPRESSION: 1 SET, REST AS NEEDED

1. ALT. KNEELING MOUNTAIN CLIMBER > PULL FORWARD/PULL BACK (3 REPS/SIDE)

Start on all fours, inhale and slightly round your spine to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm. On your
next inhale; start to slowly shift your hips back, aiming to sit on your heels (you don't have to sit on your heels). Once you've hit you end range, start to pull
yourself forward again all the way to your starting position, and then pull forward even more, so that your shoulders are now over your wrists. Once you've got to
as far as you can, start to return back to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.
CIRCUIT 2 [3 ROUNDS, MINIMUM REST]
2. PIGEON POSE (60 SECONDS/SIDE)
Start in a Loaded Beast or Down-Dog position (whatever's easiest for you), and bring one knee forward (if you cant square off your foot, don't worry). Straighten
the opposite leg behind you, and lengthen your spine, slowly bending over so that your chest can rest on your knee, with your arms out in front of you. Stay here
for two deep breaths, and then switch legs.

3. FLOOR SCORPION (6 SLOW REPS)

Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite leg until the toe taps the floor, right next to
the hamstring of the other leg. Reach in opposite direction through each arm, stretching your lower torso and opening your hips, whilst actively pushing the bent
knee outwards. Breathe deeply, and then replace the leg and repeat on the opposite side.

4. VISUALISATION COOL DOWN (5 MINUTES)

Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualise the person you desire to become, and how successful you
wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.

DECOMPRESSION [1 ROUND]
PHASE 2 - KETTLEBELL + BODYWEIGHT
DAY 4 - ACTIVE RECOVERY
CIRCUIT 1: 1-3 SETS, REST AS NEEDED

1. ALT. MOUNTAIN CLIMBER > EXTENSION (6 REPS)

Start in a loaded position, on your toes, with your glutes sitting back on your heels. On your next exhale, lift and place one leg up into a Mountain Climber position,
with your back leg fully extended behind you, and your spine as straight as possible. Once your bent leg reaches the arm, take that same arm straight up towards
the ceiling, and turn your torso and head to face it. Take a deep breath, replace the arm and leg, end then switch sides and repeat.

2. ALT. SIT THROUGHS (30 SECONDS) Start on your hands and toes (knees off the floor), with a tabletop spine (head in line with hips). From here, lift the right leg
and twist your torso towards the left side, place the bent right leg just behind the left, allowing your right knee to drop to the floor, and your right foot tucks behind
the left ankle. Inhale and replace, and then repeat on the opposite side.

3. BUDOKON DANCING DOG (30 SECONDS)

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.

CIRCUIT 2: 1-3 SETS, REST AS NEEDED

1. HIP SWTCH CRAWL (1 LENGTH OF MAT/TRACK/ROOM)

From a Plank position, lift and place your right foot on the floor, just above hip height. Twist your torso to face that knee and sit down on the floor. Start to lift
up by pushing through that bent leg and stabilising arm, reaching in front of you with the opposite arm, take your previously straight leg up, bend it and place it
down next to your hip, twisting into it as you did for the other leg. Continue to alternate legs so you are crawling towards the other side of the room.

2. SHINBOX TRIPOD OVERHEAD REACH (6 REPS)

Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee,
whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees
(extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a
Shinbox,and switch sides.

3. FULL BODY SPINE WAVES (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until
both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and
shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unravelling your spine, with your head being the last to come
up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back, until your glutes are sitting
back on your heels (1 Rep).

CIRCUIT 3: 1-3 SETS, REST AS NEEDED

1. SHOULDER ROLL (4 REPS)

Kneel down with your arms on the floor and out to the side, bend one elbow and twist your body towards that side of the bent elbow, tucking your head and
chin into your chest, towards your armpit. Your head and shoulder should be on the ground so you can gently put as much pressure on your shoulder as you
feel comfortable with, rolling the shoulder into the floor. Come back and repeat on the other shoulder.

2. DEEP SQUAT HOLD + SHIFT (60 SECONDS)

Lower yourself into a deep squat (resting position), have your feet wherever is comfortable for you, and allows you to sit down into the squat without falling
forwards. Stay tall through the crown, rest both arms inside of your legs, and carefully shift your weight over from side to side, lifting the ankle and opposite
toes as you go. Continue this for 60 seconds, deep inhaling and exhaling throughout.

3. FULL BODY SPINE ROLL (4 REPS)

Stand in a neutral stance with soft knees, tuck your chin into your chest, start to lower and round each part of your spine. Go as far as you can (bend the
knees, engage the core to lift you back up, bit by bit on an out-breath.

4. VISUALISATION COOL DOWN (5 MINUTES)

Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualise the person you desire to become, and how successful you
wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.
 PHASE 2 - KETTLEBELL + BODYWEIGHT
DAY 5 - FLOW

FLOW BREAKDOWN 1: 2-3 SETS, 60 SECONDS REST IN BETWEEN SETS

1. FULL BODY SPINE WAVES (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both
legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders.
Once you reach your shoulders, you should start to lower your hips slowly to the floor, unravelling your spine, with your head being the last to come up (cobra
position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back, until your glutes are sitting back on your
heels (1 Rep).

2. ALT. MOUNTAIN CLIMBERS (6 REPS)

Start in a loaded position. Lift one leg up to a Mountain Climber Position, keeping the back leg as straight as possible. As your leg comes up, reach the same arm
back (bent at the elbow), pointing forwards to create opposition. On your next inhale, replace the leg back to a loaded position, & repeat on the other side.

3. FORWARD KICK THROUGH (6 REPS)

Start in a 'loaded' position - on your toes, sitting back on your heels with both arms reaching out on the floor in front of you - head facing towards the floor. On
your next exhale, jump one leg forward (i.e. left leg) and plant the foot on the floor (this is your 'lever' leg), whilst simultaneously 'Kicking Through' with the
opposite leg (i.e. right leg), straight out in front of you, with your toes pointed and your leg horizontal to the floor (not feet towards ceiling).  Draw the same side
arm back (i.e. right arm), bent at the elbow, in line with your chest, fingers pointing forwards. Posture up; Tall through the spine, proud chest, and shoulders down
and back, stabiliser arm locked out (no dipping in the elbow) for a strong structure. Make sure that the hip of the leg that is 'Kicking Through' (i.e. Right leg) is
close to or touching your hip (so that your torso and leg is at a 90-degree angle). Inhale and jump the legs back to a loaded position, and exhale and repeat on the
opposite side.

FLOW 1: 2 SETS, 60 SECONDS REST IN BETWEEN SETS

SPINE WAVE > MOUNTAIN CLIMBER > STEP THROUGH (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, start to push your glutes up towards the ceiling,
until both legs are straight (down-dog position), and then tuck your pelvis, engage your core, and start to round your spine vertebra by vertebra, starting with
your lower back, middle back, scapulas and shoulders. At this point, lift and place your right foot down by your right hand (Mountain Climber position). Once
the foot reaches the hand, and the knee meets the armpit, lift the back leg and take it through (in line with your chest) your middle, ‘Stepping Through’, lifting
the same arm as the leg comes through, elbow pointing backwards in line with your shoulder, toes pointed towards the ground, hip in line with your stabilising
arm (not far away, as this puts pressure on the shoulder), shoulder should be stacked on top on arm/hand, and then replace that leg back behind you into the
Mountain Climber position.

FLOW BREAKDOWN 2: 2-3 SETS, 60 SECONDS REST IN BETWEEN SETS

1. SINGLE ALT. KB CLEAN (6 REPS)

Stand with your feet shoulder width apart, with your Kettlebell in between your feet. Hinge at the hips and bend your knees to grip the Kettlebell. Maintain a
proud chest and square your shoulders to the floor. Your scapulas should be down and back. Spread the floor apart with your feet to engage your legs. Use
the momentum of the power coming from your legs to lift the Kettlebell, following a straight line up the centre of your body (imagine zipping up a jacket). Once
the Kettlebell reaches just above hip height, keep it close to your body and allow the bell to rotate around your wrist (not flip over it), making an 'uppercut'
motion. Use a soft grip so that the bell can easily move within your palm into a Racked position.

2. FIGURE 8 HOLDS (6 REPS)

Clean the Kettlebell up to chest-height in your right hand. 'Thread' the Kettlebell through the middle of your legs,  and behind your left leg (make sure that your
left hand is ready to take the Kettlebell from your right hand before it reaches it!), transfer the grip from your right to your left hand, slight bend in the knees,
and hinge, using your hips to thrust the Kettlebell into a Racked position in front of your chest, simultaneously placing the palm of your right hand on the bell
to stop the momentum. From here, allow the Kettlebell to thread once again in between your legs, this time catching it around the outside of your right leg,
with your right hand, finishing again in a Racked position, stopping the momentum with your left palm. Continue for a total of 6 Reps.

3. SWING SNATCH + REVERSE LUNGE (6 REPS)

Set up the Kettlebell so that the handle is facing towards the opposite leg (45-degree angle). Grip the Kettlebell as you were about to Clean it. Hike (swing) the
Kettlebell behind your legs (keeping a straight spine and sting structure), hinging at the hips, using that hip drive to push the Kettlebell up in a punching motion
to the Overhead Lockout position. At the same time Reverse Lunge with the opposite leg and control your landing so that you don't slam your knee into the
floor. Make sure that you don't use so much power, that you go off balance. Use your breath to control your movement. For example, Inhale to hike the bell
back, exhale to Snatch and Reverse Lunge.
 FLOW 2: 2 SETS, 60 SECONDS REST IN BETWEEN SETS

SINGLE KB CLEAN > FIGURE 8 HOLD > SWING SNATCH + REVERSE LUNGE (6 REPS)
Clean the Kettlebell into the Front Rack position on your right side. 'Thread' the Kettlebell through the middle of your legs, and behind your left leg, transferring
the Kettlebell from your right hand to your left hand. Hinge, and use your hips to thrust the Kettlebell into a Racked position in front of your chest,
simultaneously placing the palm of your right hand on the bell to stop the momentum. From here, Swing the Kettlebell between your legs and use the power
from your hip thrust to Swing Snatch the Kettlebell up into an Overhead Lockout position, at the same time as Reverse Lunging with the same side leg (ideally
you should land in your Reverse Lunge at the same time the Kettlebell reaches the overhead lockout). Carefully lower the Kettlebell down into a Front Rack
position, and replace the leg so that you are back to standing. Lower the Kettlebell to the floor and Repeat the flow, starting this time by Cleaning with the left
hand first. 

FLOW BREAKDOWN 3: 2-3 SETS, 60 SECONDS RESTIN BETWEEN SETS

1. SQUAT > SPRAWL (6-8 REPS)

Lower yourself into a bodyweight squat (stay tall through the spine), jump down onto your hands-arms straight similar to a cobra position, and sprawl your legs
out with control (knees just above the floor or lightly touching-do not slam them down!), slightly wider than hip distance apart. Jump your legs back up to a deep
squat position (hands still in contact with the floor), lift your torso and push through your glutes back up to standing.

2. FIGHTER'S STANCE > TECHNICAL STAND UP REGRESSION (5 REPS/SIDE)

Start from a Mountain Climber position, and 'Step Through' with the back leg. Bend the same side arm at the elbow, about 45-degrees, so that it is in front of
(protecting) your face in 'Fighter's Stance'. Keeping the arm in front of your face, whilst keeping the opposite arm locked out with the hand planted on the ground
by your bent leg, start to lift and place your straightened leg (the one that is 'Stepping Through') behind your bent arm, so that you are crouching down. Step
Through again (same leg), and repeat for a total of 5 Reps before switching sides.

FLOW 3: 2 SETS, 60 SECONDS REST IN BETWEEN SETS

SQUAT > SPRAWL > KICK THROUGH > TECHNICAL STAND UP (6-8 REPS)
From standing, lower yourself into a deep Squat, exhale and Sprawl both legs gently behind you (slightly wider than hip-distance apart), staying on your toes,
dropping your hips as low as they can go, whilst maintaining a proud chest in cobra, shoulders down and back, scapula’s engaged, head up. From here, push
your weight back onto your heels, keeping your arms reaching out in front of you, and with control, explode forward into a Kick Through on an exhale. Bend
the front leg that is Kicking Through, and take it back, placing the foot just behind the hand, and stand up again. This time repeat on the opposite side. 

FLOW BREAKDOWN 4: 2-3 SETS, 60 SECONDS RESTIN BETWEEN SETS

1. SINGLE RACKED KB SHINBOX EXTENSION (6 REPS, ALT.)

Sit down with your feet wider than hip-width apart, with the Kettlebell Racked in one hand. Drop both knees down into a Shinbox, to the opposite side that your
Kettlebell is on. Extend (Shinbox Extension), and then lower yourself back down to a seated Shinbox, without tipping forward (keep pelvis tucked), switch over
the Kettlebell to your opposite arm and repeat on the opposite side.

2. HALF KNEELING KB WINDMILL (5 REPS/SIDE)

Start in a half kneeling position; Clean the Kettlebell the same side as your front leg. Reach down to the ground with your opposite free arm, at the same time
pushing the Kettlebell directly above you (Half Kneeling Windmill). Exhale and straighten back up to your half kneeling position (tall through the crown), bring the
Kettlebell back down to a Racked position, and then repeat for a total of 5 Reps before switching sides. Each time resetting in the half kneeling Racked position.

FLOW 4: 2 SETS, 60 SECONDS REST IN BETWEEN SETS

SINGLE RACKED KB SHINBOX EXTENSION > HALF KNEELING WINDMILL (6 REPS, ALT) Sit down with your feet wider than hip-width apart, with the Kettlebell
Racked in one hand. Drop both knees down into a Shinbox, to the opposite side that your Kettlebell is on. Extend (Shinbox Extension), and then bring your
back leg in front of you so that you are now in a half kneeling position. Reach down to the ground with your free arm, at the same time pushing the Kettlebell
directly above you (Half Kneeling Windmill). Exhale and straighten back up to your half kneeling position, bring the Kettlebell back down to a Racked position,
take your front leg back behind you (Shinbox Extension), lower yourself down to a seated Shinbox, and then lift both knees, and switch over the Kettlebell to
your other arm, repeating the flow on the other side. 
 CIRCUIT 2  [3 ROUNDS, REST WHEN NEEDED]

1. KNEELING SPINAL WAVES (6 SLOW REPS)

Start on your knees with your arms out in front of you, sit back on your heels. Keeping your head tucked in, slowly round your spine, starting with your lower
back, middle back, scapulas and shoulders, until you end up in a cobra position (your head should be the last thing to come up). Then do the opposite on the
way back; tuck the head, round the shoulders, scars, middle back etc. until you're back in Child's pose.

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

On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still,
and arm straight.

3. CHILD'S POSE WITH REACH (6 SLOW REPS)

Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on an inhale (right
hand should be in a saw position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.

4. VISUALISATION COOL DOWN (5 MINUTES) Sit or lie down somewhere quiet, get comfortable and relax. Close your eyes and start to visualise the person you
desire to become, and how successful you wish to be. Concentrate on your goals and desires. See yourself in this new environment, capable and confident.