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