The Minimalism Effect by Brett Turley

Table of Contents

Table of Contents

(01)  The Philosophy

(02) The Standards and Skills

(03) Getting Started

(04) Bullet Proofing

(05) The Prehab Program

(06) Evolution of Man

(07) Kettlebell Fundamentals

(08) Kettlebell Hell

(09) Minimalistic Rite of Passage

(10) Minimalist Barbell Cycle

(01)  The Philosophy

• Minimalism - “A design or style where the simplest and fewest elements are used to create the maximum effort.” - Webster’s Dictionary
• The philosophy: Less is More

1. Begin with the end in mind.
2. Put first things first.
3. Be like water.  Adjust accordingly to what you have set out to do.
4. Add nothing more than what is necessary to achieve the goal.
5. Stay the course and finish what you start.

• Reduce the amount of elements in training that dilute the outcome.  Focus on the few small (but important) elements and do them well.  Take the time to invest in learning to master these skills better.  Any program can work.  The key is the commitment to mastering it.  See it through. To master the principle of minimalism, master patience, perseverance and competence.  Educate the self with training strategies that promote recovery and longevity as opposed to squeezing every last rep out of the day. Choose the simplest and fewest elements to create maximum effect.  Focusing on the few essential elements and skills ensures progression and success over the training period.  Simple, yet effective.  Simplify one's life and be a master of the basics.  The basics are still around because they work.  Points to remember:

1. Begin with movement before adding strength or performance to an exercise or a skill.  First master the ability to move competently.  Missing this first and most crucial element will lead to injury and poor performance.  

• “Move well, then move often.” -Gray Cook.  

2. Following the path of patience, perseverance and competence.   The strength and performance desired will follow, probably more.
3. Be a generalist before a specialist.  Target general physical preparedness.  Be good at a range of qualities and be able to adapt to anything.  To become an elite athlete, first work to gain the foundation.  Then, target the specific demands of the sport.
4. Never overdraw the bank account.  Condition the mind to internalize the attitude that fitness is for tomorrow, not today.  By maxing out every day in training, there is nothing left in the tank for game day.  Fitness is meant to fuel the tank.  Fitness is a bank account.  Make regular deposits to increase its equity.  The more drawn against that equity, the less will be available.   Being overdrawn leads to injury or burnout.
5. Do what works. Don’t reinvent the wheel.  Use time tested and proven strategies.
6. Get a good coach.  A good coach will accelerate progress and will provide perspective, helping to avoid mistakes and delivering the appropriate types of cues to prompt the desired results or effects.  Paying a good coach is an investment in injury prevention.  Learning things correctly will save money down the track.
7. Stay the Course.  Start to finish, surrender to the process. Enjoy the adventure and it will be worth it.

Table of Contents

(02) The Standards and Skills

• Standards let us know where we are and where our shortcomings are.  Meeting these standards allows us to adapt to any sport with relative ease.  Emphasize skill and technique, taking the time to master at least the basic strength standards brings many rewards.

1. The Standards

1. 14 or more on the FMS with no asymmetries.
2. For men:

1. Push-Bodyweight bench press, Advanced: Bodyweight Bench Press X 15 reps
2. Pull-8-10 pull ups, Advanced: 15 Pull Ups
3. Squat-Bodyweight squat,  Advanced: Bodyweight squat x 15 reps
4. Hip Hinge-150% Bodyweight Deadlift,  Advanced: 200%  bodyweight deadlift
5. Loaded Carry - 30 meters with bodyweight farmer’s walk split across both hands, Advanced: 30 meters with 2 X bodyweight
6. ½ Bodyweight - Kettlebell/Dumbbell overhead press
7. ½ Bodyweight - Kettlebell/Dumbbell get-up

3. For women:

1. Push -75% Bodyweight bench press, advanced: bodyweight bench press
2. pull  - 1 pull up, advanced: 3 pull ups
3. Squat - 50% bodyweight squat for five reps,  advanced: bodyweight squat
4. Hip Hinge - bodyweight deadlift, advanced
5. Loaded Carry - 30 meters with bodyweight farmer’s walk split across both hands, Advanced: 30 meters with 150% bodyweight
6. 50lb Kettlebell/Dumbbell overhead press
7. 50lb Bodyweight - Kettlebell/Dumbbell get-up

2. The Skills.  Place emphasis on skill and technique.  Mastering movement and technique always trumps muscling through a movement.  Strength will progress far quicker when we pay attention to the details.

4. Work to achieve the requirements in the strength standards.  Don’t bother with anything else until we are at that stage.  Spend time on the movements and exercises that target our specific goals.  These are skills first.  Master each skill set then worry about increasing personal records.

(03) Getting Started

1. Learn to use our body weight at first then slowly invest in the following:

1. Foam Roller
2. Massage Balls
3. Kettlebells: Women: 8kg, 12kg and 16 kg, Men: 16kg, 20kg and 24kg
4. Gymnastic Rings
5. Skipping Rope
6. Power Bands
7. Dowel

2. Phases (10 mos to a year)

1. Prehab Program
2. Evolution of Man
3. Kettlebell Fundamentals
4. Six Week minimalist barbell cycle
5. Barbell cycle with alternate big three
6. Minimalistic Rite of Passage
7. Kettlebell Hell

Table of Contents

(04) Bullet Proofing

• Forge a body that can take all sorts of punishment.  

1. Before working out: get an FMS.  The FMS gives provides a snapshot of how well the body moves today.  It shows us if we have any asymmetries or limitations and shows us where to apply our corrective strategy. Find an FMS certified coach at functionalmovement.com
2. Structure of a Warm Up.  A good warm up helps us work on our weaker areas and adequately prepares us for later work.  For the warm up, use strategies and corrections to help fix asymmetries and imbalances identified through the FMS.  Good corrections can also be exercises in the body of a session. The best correctives are warmups.  The best time to use correctives is in the warmups and during rest periods.  After rolling, mobility work and myofascial compression techniques, the body will be ready to start absorbing what we are trying to teach it or correct.  Plan warm ups with the following in mind:

1. Joint Assessment.  Take the joints through their full range of motion and identify any potential issues in the ankles, knees, hips, shoulders, elbow, wrists and neck.  There are many ways to do it and many correctives help identify issues within the joints.
2. Foam Rolling.  Foam rolling or trigger point therapy on areas that are tight and need to be worked out.  Hit all areas of concern.
3. Corrective Work. Address mobility issues followed by motor control.
4. General Warm Up. To further loosen up.
5. Specific Warm Up.  Patterning movements for the day’s session: dynamic movements if sprinting and warm up sets for lifting.

3. During the workout: Substitute rest for correctives.  Target the movement or skills being used with corrective strategy.  This both helps improve performance in the main lift as well as allowing us to get more corrective work into the routine, not to mention the cardiac and conditioning benefits.
4. After the Workout: use self massage, mobilizations and static stretches for cooldowns.  Cool downs can mimic the warm up for active recovery. A cold shower or contrast bath after a hard session can help muscles recover.
5. The Correctives and Exercises

1. Crocodile Breathing. Breathing is the basis of all movement.  Crocodile breathing helps to develop a full diaphragmatic breathing pattern:

1. Lay face down (prone) on the floor with the forehead on the hands.
2. Use the floor for feel (proprioceptive feedback.) Breathing through the nose, feel the stomach push into the floor, making the abdominal cavity tighter.  Avoid initiating the breath with the mouth or rising at the chest.
3. Imagine a crocodile lying on the bank, start to breathe into the flanks or sides, the gap between the ribs and hips.
4. This type of breathing should make us feel bound together and  tight.
5. Try breathing this way at all times and in all positions.

2. Hips and Posterior Chain.  

1. Leg Lowering.  Using a resistance band, loop a band around the foot holding onto it with both hands.

1. Leaving both knees locked and the feet pulled back towards the body or in dorsiflexion, raise the band to a comfortable height where the knee does not bend but a stretch can be felt.
2. From here, raise the opposite leg until it reaches the height of the banded leg without the knees bending.  Return to the floor with the moving leg without letting the foot slap against the floor.  
3. Efforts should be made to keep the toes flexed back towards the body at all times.
4. As the muscles lengthen, increase the height at which the banded leg is held.
5. Complete enough repetitions to notice an increase in mobility (10 to 20 reps per leg)

2. Active Straight Leg Raise (ASLR)  with core activation. Use two resistance bands of equal size. Mount them approximately hip height.

1. Lie in a supine position far enough away to have the arms in neutral position with a small amount of resistance on the bands.
2. Breath into the midsection and brace. Then bring both arms down to the side of the body locking them in place.
3. Next, do a leg raise, bringing one leg up as high as you can.
4. Lower the leg, return the arms to vertical and repeat with the other leg. Do 10 to 15 repetitions per leg.

3. Single Leg Bridge.  An exercise to discern asymmetries within the front of the hips.  Useful in engaging the gluteus medius without the larger muscles of the glutes taking over.

1. Lie on the back with one knee bent, foot flat on the ground.
2. Using the bent leg, bridge up by firing the glutes as hard as possible.  Keep the ribs down and the abs tight to avoid back hyperextension through the lumbar.  The thighs should remain in line throughout the movement.
3. Variations: Cook Hip Lift, Double Leg Bridge

4. Partnered Hip Activation.

1. Lie on back, legs up 90 degrees at the knees, upper leg vertical
2. Partner takes hold of the outside of the feet and attempts to pull the feet away from the body. Efforts should be made to resist this. Knees should not be held together (squat width)
3. A short burst of 3-5 seconds of work then rest Repeat 5-6 times
4. Knees

5. Squat Prying

1. Squat down to the level that the upper legs are parallel to the floor.
2. In a normal squat stance (foot just outside shoulder width apart, toes 30-45 degrees turned out
3. Put the elbows in contact with the inner thigh, pushing the knees out with the elbow.
4. Rock side to side remaining weighted on the heels to prevent overloading on the knees.  Keep a big chest, shoulders back and outward force on the knees with the elbows.
5. Build up to 2-3 minutes stopping when unable to maintain form.  

6. ½ Kneeling Hip Flexor with dowel

1. In a ½ kneeling position, place a dowel in both hands arms distance away.
2. Stay connected and remain in an upright position from the downed knee to the head.
3. Activating the gluteus on the downed knee, force the dowel through the floor.
4. The hands do not move and the body remains in vertical position.
5. Ensure the hips remain neutral (do not move forward or backwards.)
6. Maintain tension in the glute and the dowel for five second. Relax, and repeat 10 times/leg.

7. Posterior Chain Adduction

1. Squatting down into a position where the hands can be placed under the feet.  Set the lats in place by sucking, the shoulders to the hips.
2. Maintain a neutral spine throughout the move (rest when unable to maintain the correct position, 2-3 minute total)
3. The stretch should be felt through the back of the hamstrings.  The arms add resistance to the movement pattern, creating positional awareness (proprioceptive neuromuscular facilitation)

8. Toe Touch

1. Place the heels onto a plank or board.  
2. Reach the hands to the sky.  
3. Shoot the hands down close to the body and touch the toes.
4. Repeat 10 times.  Then switch to the toes up onto the board.
5. Keep the knees straight at all times.  Shift the weight to the heels.

9. Caterpillars / Inchworms 

1. Reach up to the sky then down and touch the toes.
2. Walk the hands out to a push up, maintaining a strong plank position.
3. Pike up by walking the feet back to the hands.
4. Add a pushup to the sequence for a greater challenge.

3. Shoulders

1. Wall Sit and Reach

1. Sit flat against a wall, hips in contact with the wall at all times.  
2. With the dowel placed on the head and the elbows at 90 degrees, raise the arms up with the wrist and forearms remaining in contact at all times.
3. The drill is finished the moment the wrists and forearms peel away from the wall.   Practice for 2-3 minutes.

2. External Rotations - Dowel work helps activate the smaller, deeper muscles of the shoulder before any heavy pressing or pulling, especially overhead work.

1. Grab the end of the dowel in one hand with just enough of the end poking out toe see it.
2. Leave the other hand open for the dowl to slide through.
3. Keep the elbow locked in beside the body and the shoulder depressed and retracted (down and back).  Externally rotate the dowel.
4. Continue this until you feel the shoulder warming up

3. Dislocates

1. Grab a wide grip on the dowel engaging the mid section and shoulders (down and back.) Smoothly pass the dowel over the head without he elbows bending.
2. Without tension leaving from between the shoulder blades, pass the dowel back to the starting point over the head.
3. Continue thios for 1-2 minutes.

4. Back Bridge Transition

1. In a quadruped stance, transition over so only one hand is in contact with the floor and the other is placed on the hip.
2. Keep focus on the ground hand, arch the hips to the roof, keeping the rhomboids contracted during the movement.
3. Hold the transition period for 30 seconds and switht o the other side.
4. Keep the shoulder engages, eyes on the hand and hip pushed ot the roof.

5. Halos

1. Grab a kettlebell of a manageable weight.  Start in the bottoms up position with the hands around the horns and the bottom of the bell at chin height.
2. Slowly pass the bell the around the horns and the bottom of the baell at chin height.
3. Slowly pass the bell around the back of the hae while keeping the head perfectly still.  Bell around the head not head around the bell.
4. Take a sharp breath in before starting the rep and a short breath out a the finish.
5. Complete 10 reps in each direction.
6. Do the ercise in a ½ kneeling position to add a challenge for hip stability and shoulder mobility.

6. Y,T,W,L

1. Use a stability ball or bench
2. Do 5 reps of each letter
3. Before each rep, relax the shoulders forward then reset them (protract then retract and depress.)

7. Scapular Setting with Band

1. Use a low resistance band, lock the elbows and triceps placing them parallel to the ground.
2. Pull the bad apart without letting the elbows bend and focus on pulling the shoulder blades together with shoulders down and back.
3. Repeat for 10-15 reps.

8. Handstand Holds

1. Use a wall to maintain balance.  Practice getting the shoulders into the correct position while holding a handstand.
2. Suck the chest to the floor and the shoulders to the feet.
3. Do 3 reps (30-60 seconds)

9. Active Hang/Lateral Hang

1. Set the shoulders from a hanging position
2. Pull shoulders to the floor and chest to the bar to set the shoulders.  Hold for 30-60 seconds.
3. Keep the neck relaxed at all times.
4. The lateral hang involves engaging the lats to pull the body to one side while hanging from the bar.
5. Without swinging return to the central position and move to the other side (no momentum.) Do 10 per side.

10. Arm Bar - Use a 16 Kg (men) / 12 Kg (women) kettlebell

1. Lying on the side, grab the Kettlebell and roll on to the back, press the kettlebell up.  Bend the leg.
2. Bring the opposite arm next to the ear.
3. Using the bent leg, raise the hips and bell into the air until the weight shifts.  Place the leg over the other hip to counter balance, stretch the leg out.
4. The eyes remain on the kettlebell until set into position.
5. Set the lat and suck the shoulder to the hip.  Rest the head on the bicep.
6. Once the kettlebell is stable, conduct 10 slow controlled breaths into the bottom of the stomach and then reverse in the opposite motion that you came from, follow the steps in reverse to place the bell safely on the floor.
7. Repeat on the other side.
8. To maintain perfect form, reduce the weight if necessary.

11. Arm Bar+ (use 4-12 kg)

1. From the start off the arm bar position slowly lower the bell behind the back, keeping the forearm vertical at all times.
2. Take 10 deep breaths.

12. Cat Stretch

1. In a quadruped position arch the back to the roof.
2. Imagine someone is giving you a sternum rub on the upper section and push yourself away from it.
3. Hold for 15-30 seconds. Repeat 3 times.

4. Ankles and Wrists. Never neglect to work and maintain ankle and wrist mobility.

1. Ankles

1. In a ½ kneeling, place the arm on the inside of the knee but outside the foot.
2. With the front heel remaining in contact with the ground at all time push the knee forward and over the toes and return to the starting position.
3. The heel must stay planted and the feet flat on the ground.
4. Repeat 2-3 minutes on each leg.

2. Wrists

1. Place the back of the hands flat on the floor.
2. Keep the elbows locked. Create a fist with the hands, release.
3. Repeat for 2-3 minutes.

3. Wrists (part 2)

1. Fingers point back towards the body with the palms flat on the floor.
2. Bend at the elbows, going into the stretch as far as possible, pausing for a second and then returning to the starting point.
3. Repeat 2-3 Minutes.

5. Core/Mid Section.

1.  Quadruped Rock with Core Activation

1. A resistance band of medium resistance or exercise ball is required.
2. In a quadruped position, place the band over the crease of the glutes and hamstrings to prevent the band from shifting.
3. Push away from the anchor point of the resistance band, gain enough tension as to feel like the band is going to pull you forward.
4. Breathing through the use of diaphragmatic breathing and the midsection, raise one area without being pulled off balance.
5. Return the hand to the floor and repeat with the opposite hand.
6. Repeat for 10 reps per arm

2. Bird Dog. Equipment - 2 resistance bands of equal resistance

1. In a quadruped position, loop a resistance band around each foot and hold onto the bands with the hands.
2. Use reciprocal patterning (opposite limbs moving at the same time) and extend one arm and the opposite leg ensuring the the elbow and knee of the extending limbs are locked.
3. Repeat for the opposite limbs

3. Chop & Lift - exercise for core activation and coordinate between upper and lower body (static stability of the hip and dynamic stability of the upper torso.

1. The Chop 

1. Begin in ½ kneeling with the inside knee up with  the body positioned 45 degrees off the anchor point of the anchor point of resistance (band, cable, ‘RIP’ trainer) with the hands or handle beside or above the shoulder closest to the anchor point.
2. Pull through the chest and push down and away from the upper body with the arms 45 degrees to the hip.  Maintain balance.
3. Keep the glutes and midsection engaged and use a sharp, diaphragmatic breath to assist the bracing process.
4. Release the air through the teeth in a hiss when returning the band or RIP trainer to the start position

2. The Lift

1. Apply the same principles but the outside leg is now up and the start position of the band is inline with the hip.
2. Pull through the chest and push away from the shoulder at a 45 degree angle.
3. The same use of breathing and bracing apply.
4. 10 reps per side for each movement.

4. Hardstyle Plank -  Teaches the total body tension required when using kettlebells or max lifts

1. Partnered, one person starts in a plank
2. The other person taps the lats, abs and glutes of the planking partner,  once those muscles have been engaged, then pushing against the feet while the partner resists, pushing the feet against the hands.
3. Hold for up to 30 seconds
4. To engage:

1. Lats: Cue suck the shoulders (neutral) to the hips
2. Abs: Midsection is braced via sharp diaphragmatic breathing.
3. Glutes: Activate the glutes by trying to fold them around the belly button.
4. Quads: Suck the kneecaps to the quads and pull adductors together.

5. Single Leg Push up - Good for midsection coordination

1. One leg remains straight
2. Perform 5-10 reps with each leg raised

6. Get Up - the mother of all mobility and corrective exercises.  If able to complete a ‘get up’ with ½ bodyweight, midsection and core work is covered. It is a triplanar exercise that utilizes multiple movement patterns.

1. Begin on one side with the kettlebell in line with the stomach.  Roll over onto the back with the elbow remaining in contact with the ground.
2. Set the bent leg off the centerline of the body in a strong position (may vary to the individual.) This is the driving leg.
3. The outstretched leg is set 30-45 degrees off the driving leg creating a gap between the legs.
4. The kneecap is sucked into the quad and the toes are pulled back.Pressing the bell up with two hands, lock the bell above the chest, keeping the shoulder in contact with the ground and the lat activated.
5. The outstretched arm runs parallel to the outstretched leg. Using a sharp ab breath and with eyes on the ball at all times, drive up off the bent leg whilst activating the gluteus, leaning over to the other side being sure not try and just sit up.
6. The moment the weight shifts over the opposite elbow, drive it into the ground and get tall (joints are stacked from the ground elbow all the way up to the wrist holding the kettlebell.
7. Pivot onto the hand, turning the fingers out and come up into a tall sitting position.  Do not move the hand, just pivot on it.
8. From a tall sitting position, push the hips off the ground into the low bridge position.
9. Conduct the leg sweep of the outstretched leg underneath until the femur is vertical and supporting the weight, hand in line with the knee and the foot in a side kneeling position.
10. From the side kneel, come up to  ½ kneeling with the hand off the ground (hip hinge pattern)
11. Eyes come forward.
12. Windshield wiper the back foot to come in line with the body.
13. Parting the floor with both feet, drive straight up standing tall, finishing with feet shoulder width apart.
14. Reverse the process to return to the start position.

7. Back Body Line Drill.  Use a Dowel and a 2.5lb plate

1. Lay on your back with the dowel above the chest and weight centered, pretend to snap the dowel to gain tension on it.
2. Raise the legs together with the toes pointed to the roof.
3. Push the low back into the ground with the glutes and abs engaged.
4. Lower the legs and arms to the floor, keeping the elbows locked, tension on the dowel and toes pointed.
5. The weight or the feet should not hit the ground at any time.
6. The low back should remain in contact with the floor at all times.
7. Practice as a skill, no set reps as exercise is very taxing.

8. Front Body Line Drill

1. Lay on the stomach, point the toes away from the body, fold the hips around the belly button, forcing them to the floor.
2. Push the stomach and chest into the floor.
3. The nose stays just in contact with the floor.
4. This can be done with the hand out in a crucifix position with the fists facing the floor to begin with a dowel above the head locked similar to snatch grip.  Hold for up to 30 seconds, repeat two times.

9. Loaded Carries.

1. Teaches breathing under tension and anterior core activation.
2. Variations: Farmers, Rack and Overhead.  
3. Can be done at any point during a workout (lighter at the beginning.)

10. Asymmetrical Presses and Carries. Single sided loading exposes issues on individual sides of the body. (asymmetry increases injury risk by 3 ½ times.)

1. Single limb carries
2. Single limb presses (1)
3. Single leg work (1) (2)

11. Patterning.  Great for warm ups as they challenge mobility and motor control.  Keep the repetitions small and avoid fatigue until competency is acquired.
12. Rolling. Soft rolling done by upper and lower body, may also use assistance such as foam rollers underneath to help initiate the rolling pattern.

1. Do in between work sets or to even wind down after training.
2. They are neurologically challenging and have a tonic effect to calm down after a big session.
3. They are the basis for all patterning.
4. They respectively initiate upper and lower body soft rolling, effort is made to relax the rest of the body to allow the moving limbs to initiate and carry out the roll.
5. Upper Body

1. Lay on the back, use the head to initiate the roll by placing it over the shoulder in the direction you are rolling.  The arm follows suit coming across the body reaching over as far as possible to pull the rest of the body across.
2. Eyes are on the moving hand, emphasizing the pull across.
3. The arm will then shoot back above the head pulling the body across over to a prone position.
4. From the prone position the arm sweeps back over the body with the eye firmly fixed and following the moving hand.
5. The moving arm is then used to extend as far as possible, engaging the pullback across onto the back.
6. The arm will then shoot back above the head finishing the roll.

6. Lower Body.  Initiated with the legs in a supine position, the leg is brought up with bent knee and pulled across to the other side.

1. The knee is pulled up far enough to bring the hip up off the ground and to start the weight shifting.
2. The leg is then pushed back out to an extended position pulling the body over to prone.
3. To initiate the roll backover to supine, the knee is bent and pulled across the body with the foot reaching out as far as possible to start the roll.
4. Once the center of mass starts to shift, the leg is extended, pushing the foot back out and finishing the roll.

7. Hard Rolling.  Movement is initiated with the head only.

13. Rocking.  Helps free up the hips in preparation for squatting or similar movements and demonstrates if we have adequate mobility for the squatting pattern.

1. In quadruped position rock back and forth sitting deep into the squat pattern.
2. A head tilt front and back can also be done.
3. Practice ideal head and spine position during the squat

14. Crawling.  A great way to wake up the neurological pathways to better movement and can be used for conditioning.

1. Step 1. Reciprocal patterning, hands and knees.
2. Step 2.  Hips above the shoulders.
3. Step 3.  Hips below the shoulders.
4. Step 4.  Crawl backwards or laterally.

6. Lower Body Pushing Exercises

1. Squat with RNT.  RNT (reactive neuromuscular training) uses resistance to pull the limb or movement pattern further into the problem.  This forces the body to compensate to correct the issue to improve body and positional awareness.

1. To stop valgus collapse attach a band to the ouside of an individual knee or both knees to force compensation outwards.
2. If the hips shift laterally or fail to load deep enough back into the squat a band can be placed to pull the body into the problem.
3. To help the overhead squat a band can be placed around the shoulders and pulled forward to initiate the body staying upright during the squat (bands are placed around the hands)

2. Goblet Squat.  - an easy way to teach someone to squat correctly

1. With the hands on the horns, squat down until full depth is reached.
2. When coming out of the squat, lead with the shoulders to ensure the weight does not pull you forward. Drive through the heels and engage the glutes.

3. Face the Wall Squat - tests coordination and thoracic mobility in the squat pattern.

1. Stand as close to the wall as possible and squat down.
2. The hands can be placed inside the thighs like picking something up from the floor.
3. To add difficulty, perform an the overhead face the wall squat
4. Do not allow the feet to turn out past 30-45 degrees.

4. Lunge with RNT

1. In a split stance position, connect a resistance band to the outside of the front knee, pulling the knee into the problem.  Conduct a lunge backwards and resist the band pulling the knee in.

6. Upper Body Press

1. Floor Press.  Teaches core activation for a strong push up or press.

1. Press a Kettlebell from the floor to above the shoulder. Use the ground to gain feedback (increases proprioception)
2. The Lat should stay engaged, the opposite arm palm up and the midsection tight with the use of diaphragmatic breathing.
3. Knees are bent with the feet planted in a comfortable positions.

2. Push-Up. Performed correctly, one of the best upper body strength builders.

1. Hands just outside shoulder width but still in line with the shoulders.
2. Elbows tucked in at a 45 degree angle with the lats engaged.
3. Focus on the lats and pulling the body to the floor on the way down. If tension is maintained, the stretch reflex engages to pull the body into the bottom of the pushup.
4. Ideally the body will be horizontal at depth.  Chest to floor is optimal.
5. When pushing out of the bottom, emphasize cork screwing the elbows in to wind the lats on tightly.
6. Abs, glutes and quads should be engaged throughout the movement to prevent sagging at the mid section or low back.  Diaphragmatic breathing should be utilized.

3. Bottoms Up Press. Great for activating the lats and rotator cuff within the press. Having the lats and the rotator cuff firing during the press is essential, especially when looking at pressing a new rep max.

1. Grip the bell tightly to start.m Do not re-grip throughout the whole movement.
2. Without loosening the grip, hike the bell to the bottom up position with the hand starting underneath the shin.
3. Keep the lat and glute switched on to lock the bell in place.
4. With eyes on the bell and a sharp diaphragmatic breath in the stomach, begin to press the bell to a full lockout.  Emphasize pushing the body away from the bell rather than pressing it into position.
5. Maintain tension throughout and return to the start position still keeping tight.
6. The exercise may be done with singles or with multiple reps.  Bottoms up squats and carries are also great lat and rotator cuff builders.

4. Kettlebell Press.  A  great way to build overhead strength and patterning that allows good range of motion throughout the thoracic region.

1. Single
2. Double
3. Alternating

5. Hip Hinge Patterning.  Dowel must remain on three points of contact: the head, thoracic and sacrum (tailbone.)  This exercise develops the hinge pattern, engages the posterior chain and lengthens the hamstrings and glutes (especially bound up from excessive sitting.)

1. Repeat the pattern for 2-3 minutes pushing into the pattern as deep as possible without letting the three points of contact be lost.
2. Keep shoulders above the hips and the hips above the knees. (anti shrug, take a punch)

6. Suitcase Deadlift A form of reactive neuromuscular training, can be done with barbell or kettlebell.  This one sided exercise forces the body to compensate to brace the core and stay hard during the pattern.

1. Conduct a short amount of suitcase deadlifts prior to heavy deadlifting to improve technique.

7. Contralateral Single Leg Deadlift. Another form of reactive neuromuscular training.  It is good for lat activation, core stability and developing the hip hinge pattern.

1. Load is in the hand of the moving leg.  Start in the standing position. Kick the moving leg back, extending through the heel with the toes pointing to the floor.  Emphasize the heel push to the wall to keep the hip loaded during the hinge.
2. The lats are activated at all times with the opposite hand counter balancing with a fine tuned core to prevent dropping at either end.
3. As the hip moves, the shoulder follows until horizontal (or as close to horizontal as possible.) Maintain a rigid torso.  Do not become disconnected.
4. The exercise can be progressed by picking the load up off the floor to start.

8. Kettlebell Swing.  Encourages the correct hip hinge pattern, reinforces lat activation and shoulder packing.  The swing introduces the ballistic element to the pattern.  Correct and neutral spine must be maintained at all times as well as strong driving from the glutes, engaging the stretch reflex of the posterior chain.  The hips drive the kettlebell through to the finish position (standing plank).  Variations:

1. Double Kettlebell Swing
2. One Arm Kettlebell Swing

9. Batwing Row.  Focus is on the rhomboids.  Use a bench.

1. Lie face down.  Pick up two kettlebells/dumbbells.  Bring the thumbs to the armpits.
2. Squeeze the shoulder blades together to focus on the rhomboids.  Keep the shoulders packed and in a centered position with the lats activated.
3. Repeat for sets of 5.

10. Real Row - Brings the full pulling pattern together.

1. Requires a neutral spine a stiff torso to maintain it.
2. Row the elbow and not the shoulder, focus on pulling the elbow back until the handle is beside the body.
3. Keep the shoulder packed on the opposite arm and the elbow is locked.

11. Renegade Row

1. Starting from pushup position, row a kettlebell to the hip.
2. To help stability, push the other hand into the non moving kettlebell to ground the body.  Spread the feet if more stability is required.
3. Mix in push up practice here, grip the bells and corkscrew the elbow in to get up out of the bottom position.  To develop the push up further, go deeper into a deficit push up.

Table of Contents

(05) The Prehab Program 

1. Goal: Become injury free.  2-4 days/week

1. Finish weights: Male 32Kg, Female 24Kg
2. The program is complete when able to perform 200 single arm swings in 2 minutes and 5 get ups on each side in 10 minutes.

2. Equipment: Kettlebells
3. Details: Pick a heavier bell when the weight seems easy.  Go one day easy (60-70%) and one day hard (80-90%).  If feeling flat, go easy.  Only go all out every once in a while to see where you are at.  Results come through gentle encouragement, gently coaxing more range of motion, grace, strength (and speed) out of the movement.

Table of Contents

(06) Evolution of Man

• Goal: Bodyweight Strength and Mastery
• Equipment: Pull Up Bar
• Details: The aim is to progress through to the most advanced version of the exercise possible.  Start from the beginning of the skills progression.  There are three approaches  or focuses:

1. High Volume Basics (Four Day Split Program) - push ups, pull ups, squats to build strength endurance for a beginner)

1. Follow the progressions to full push ups, pullups and squats.
2. Do consolidation work on the days given.
3. Develop the other progressions (handstand push ups, hanging leg raise and bridge.)
4. Mix in the occasional running or jumping day.

• Just Skills (3 days per week program)

1. Set out to master all six skills
2. No running or consolidation work (add extra skill work if needed.)
3. For someone who is trying to advance above standard bodyweight skills.

• The Whole 9 Yards (most advanced method)

1. Work skills and consolidation work on the given days.
2. Keep the running and jump day.
3. Cycle through four weeks. Repeat.

• Weekly Breakdown

• Perform testing for push-ups, squats and pull-ups before starting the program.  Testing allocates us to beginner, intermediate or advanced for consolidation work.
• Focus on the skill and on technique both in the exercises and on jumping & running.  Let strength and speed emerge naturally.
• Recycle the four week blocks until able to achieve the full progression of the exercises.  Strength is a marathon, not a sprint.

• Skills Progression

• Pistol Squat (modifications)

1. Standard Squat 2 X 20 - Feet shoulder with apart, towes turned out (30° or less) lower down under control.  Pull in with the hip and knees track over the middle toe.
2. Closed Foot Squats 2 X 20 - Feet touching at the heels, toes still turned out 30°.  Counterbalance with the arms.
3. Bench Pistol (Single leg box squat) 2 X 5-10 - With a bench placed behind.  Standing, bring one leg out from the body reaching forward with the heel of the suspended leg, sucking the toes back, pulling in with the hips and reaching with the extended leg and heel pull yourself down to the bench under control.  Do not switch off or relax on the bench, drive yourself straight back up to the starting point without losing balance.
4. Skater Lunge 2X5 / leg - Designed to help with weight shift to the loaded hip during the pistol. Use the moving leg to sweep back on a 40 degree angle behind the loaded leg. Pull into the movement with the hips.  Drag the top of the foot along the ground for balance.  
5. Eccentric Pistol with Weight 5X1 / leg - Using a Kettlebell or Dumbbell as a counterbalance, reach the extending leg forward.  Stretch, using the heel to push away from the body.  Pull in with the hips and crush the handle of the kettlebell.  Use the kettlebell as a counterbalance by pushing it away from the body, using it to maintain upper body tension at all times.  Maintain tension at the bottom of the movement for a couple of seconds and place the kettlebell on the floor.  Return to the starting position at the top.
6. Full Pistol with Weight 5X1 / leg - From the eccentric pistol, without losing tension at the bottom of the pistol, crush the handle and drive through the support hel, while reaching forward with the opposite heel.  The arm is to keep the leg straight throughout the movement.
7. Elevated Pistol - no weight
8. Full Pistol - no weight

• One-Arm Push Up

1. Incline TRX Push-Ups 2X30 - Remember to corkscrew the elbows in to keep the lats engaged and the shoulder connected to the body.  This also helps to drive out of the bottom.
2. ½ Push Ups 2X20 - Suck the chest to the floor with the elbows.  Spread the fingers as wide as possible to help grip the floor and spread the weight across to help grip the floor and spread the weight across both hands.  Squeeze the glutes and abs and maintain a straight line from the shoulders to the ankles.
3. Full Push Ups 2 X 20 - Eyes are focused one foot ahead.  Leave a tennis ball underneath, the chest must touch the ball on the negative lower.  Keep feet narrow to develop the core.
4. Diamond Push Up 2 X 20 - Thumbs in contact, elbows sucked in beside the body.  Develop the strength needed by the hand under the body in the one-arm pushup.
5. Uneven Push Up 2X10 - Corkscrew the hand on the ball.  Try to put most of the weight on the ball.
6. Elevated One-Arm Push Up / Incline TRX One Arm Push-Ups 2 X 5- Only progress from we can push out of the bottom.  The spare arm goes behind the back.  The lats remain connected, sucking the shoulders to the hips.  Maintaining a straight line from the shoulder through the hips and ankles is essential.  Try to reduce any rotation as we progress through the move.
7. ½ One Arm Push Ups
8. Lever Push Ups 2 X 5 - Encourage the full one arm push up depth.  The feet remain spread; the fingers are as wide as possible.  The majority of the weight should be placed on the ground arm doing the movement.  When lowering down, the ball rolls out to the side and help maintain balance during the lower.  On the rise out of the bottom, corkscrew the elbow in and drive the palm through the floor.
9. One-Arm Push Up - Spread the fingers as wide as possible, with the feet in stable position.  Suck the body to the floor, the shoulder and lat staying connected. On the drive out, force the palm through the floor, driving the floor away from you.  Be sure to master all prior steps to ensure success the first time you try it.

• One-Arm Pull Up

1. Inverted Row  2X20
2. Jackknife Pull-up  2X20 - To recruit the back, push the chest to the bar or handle while pulling the shoulders to the floor.
3. ½ Pull Ups 2X20 - Begin from the top and work the body down to a point where you are still able to comfortably pull back up.  Slowly increase the distance to progress to full pull ups.  Play with the grip (overhand, underhand, neutral) to build strength and confidence through the pull up  
4. Full Pull Ups 2X10 - Do not go to a dead hang, maintain tension throughout the exercise.
5. Weighted Pull Ups
6. One Arm Pull Up Progressions

• Close Pull Ups
• Uneven Pull Ups
• Half One Arm Pull Ups
• Assisted One Arm Pull Ups
• One Arm Pull Ups

• The Hanging Leg Raise

1. Knee Tucks
2. Flat Knee Raises
3. Flat Bent Leg Raises - 2X30- Keeping a slight bend in the knees keeps the pressure off the low back.  Tuck the hands under the glutes.  Lower and raise the legs, gently touching the floor with the heels and returning to the start position.
4. Flat Leg Frog Raises
5. Back Body Line Drill - 2X10 - Teaches core stabilization whilst the upper and lower body move through range of motion,  Keep the low back forced into the floor, bring the arms up ‘spreading the stick apart.’  Bring the legs up at the same time, knees locked, toes pointed, quads and groin squeezed.  Lower down under control, not allowing the low back to peel off the floor.  Return to the start position and repeat.
6. Hanging Knee Raises - 2X10 - In an active hang position-pulling shoulders to the hips and the chest to bar-raise both knees to parallel to the floor.  Lower slow and under controlled and repeat.
7. Hanging Bent Leg Raises -  In an active hang with the legs straight, raise both legs up parallel to the floor, pointing  the toes away from the body.  Squeeze the glutes,abs and groin throughout the exercise.  Avoid excessive swinging.
8. Hanging Frog Raises
9. Partial Straight Leg Raises
10. Hanging Straight Leg Raises

• Handstand Push-Ups

1. Headstands - 2 X 1 minute - Develops the ability to stabilize while being upside down Switch on the glutes, squeeze the groin and quads.  Pointing the toes also helps maintain tension.  To aid balance start by balancing on the forearms before progressing to the hands.
2. Crowstand - 2 X 1 minute - Develops forearm and shoulder strength.  The elbow jam into the teardrop muscles of the quad.  Rock forward until the feet come off the ground.  Maintain balance throughout without falling forward or backward onto the feet.
3. Wall Handstand Holds - 3 X 30 seconds - Develops static strength in the shoulders.  With the hands about 30 centimeters away from the wall, kick the legs up into a handstand.  To advance this skill, start bumping the feet off the floor (first one, then both) into a full handstand.
4. ½ Handstand Push Up - 2 X 5 - Lower only as low as able to maintain form and not fall out of position.  Elbows are tucked in and not allowed to excessively flare out.  Eyes are fixed onto the floor underneath.
5. Handstand Push Up - Requires large amounts of pressing strength combined with a tight and active midsection.  Maintain tension at all times.  Do not let the elbows flare out

• Bridging

1. Hip Bridge - 2 X 30 - A great way to activate the glutes and hamstrings.  Drive the hips off the floor with the glutes until they are in an extended position.
2. Straight Bridge - 2 X 20 - Requires a large amount of thoracic mobility and good shoulder health.  If you have any shoulder issues, progress slowly and only if cleared to do so.  Finger face forward.  Raise the hips until a straight line is formed between the ankles and the shoulders.
3. Bench Bridge - 2 X 10 - The beginning of using the arms to push off.  Squeeze the glutes and flare the chest.  To assist activation through back and glutes, look back through the arms.
4. Head Bridge - 2 X10 - develop thoracic mobility.  Flare the chest and squeeze the glutes enough to roll up onto the top of the skull.  The eyes look back between the arms.  Keep the elbows tucked in and planted on the ground.
5. Full Bridge - Placing the hands in line with the ears, drive through the heels, engaging the glutes whilst flaring at the chest.  The push also comes through the arms, forcing the ground away through the heels and palms.  Eyes look behind you and the glutes are squeezed as tight as possible.  Control on the way down.

• Jump/Running Progression Plan

• Consolidation Work

• Push Up Progression Plan - Female - Beginner: >5

• Push Up Progression Plan - Female - Intermediate: >10

• Push Up Progression Plan - Female - Advanced: 10+

• Push Up Progression Plan - Male - Beginner: <10

• Push Up Progression Plan - Male - Intermediate: <20

• Push Up Progression Plan - Male - Advanced: 20+

• Pull Up Progression Plan - Female - Beginner: 0

• Pull Up Progression Plan - Female - Intermediate: <3

• Pull Up Progression Plan - Female - Advanced: +3

• Pull Up Progression Plan - Male - Beginner: <3

• Pull Up Progression Plan - Male - Intermediate: <10

• Pull Up Progression Plan - Male - Advanced: 10+

• Squat Progression Plan - Male & Female - Beginner: ~20

• Squat Progression Plan - Male & Female - Intermediate: ~40

• Squat Progression Plan - Male & Female - Advanced: 40+

Table of Contents

(07) Kettlebell Fundamentals

• Goal: Kettlebell Skills Acquisition -Perfect practice makes perfect. Getting a good coach will accelerate learning and skill acquisition and save injury down the track. Consider it an investment in health.  
• The Skills*:

• Swing (progressions, basics, common errors and fixes)
• Get Up
• Clean
• Press
• Squat
• Snatch

*Failing a rep is not allowed.  Never push above 70-80% effort.  Follow the ‘grease the groove’ technique

• The Program: No working out or going hard.  Just good ‘ol practice. Workout 4-5 days/week.  If sore, take a rest day.  Conduct and adequate warm up.  Take time to master these skills

• Week 1

1. Two Hand Swing
2. Goblet Squat
3. Get Up

• Week 2

1. Single-Arm Swing
2. Clean

• Week 3

1. Clean
2. Press
3. Rack Squat

• Week 4

1. Snatch
2. Revision of all of other skills

Table of Contents

(08) Kettlebell Hell

• Goal: Strength and Conditioning.  Do this 2-3 times/year for five weeks.

• Week 1: Movement (medium volume / low intensity)
• Week 2: Strength endurance (higher volume)
• Week 3: Strength (high intensity)
• Week 4: Performance (high intensity, high volume)
• Week 5: Testing and Graduation Work (2 day week to assess training period)

• Split (maintain the same split chosen over the whole five weeks):

1. Monday, Wednesday, Friday and Saturday
2. Monday, Tuesday, Thursday and Saturday

• Use a bunion file for calluses
• Waving loads throughout the week will ensure long term, maintainable results and help to avoid overtraining.  The values:

• 60% - An easy session.  40% of the time should be spent resting.  Never miss a rep.  Never even come close.  Put money into the bank for another day.
• 80% - Reduce rest between work sets, increasing the weight or number of reps depending on goals.
• 100% -  This is where we test ourselves.

• Apply the rule of common sense: If sore or you believe an injury may result during a particular session, do one or all of the following:

• Reduce the intensity level.
• Reduce the weight being used
• Take another day off.
• Regress to an easier exercise.
• Increase the rest between exercises.

• A full warm up and cool down should be administered every session. (Foam rolling/trigger point and specific mobility work targeting the session for the day.  This can include skill work (grease the groove) cooling down should include foam rolling/trigger point static stretching.  Recovery and good nutrition are more important than the session itself.
• The Breakdown

• Week 1 - Movement - Target: Hip Hinge pattern and Get Up technique

• Day 1 - 10 minutes (as many sets as possible) - 10 swings @60%
• Day 2  - 10 minutes of Get Ups, 10 minutes of swings

• Get Ups X 5/side @80%
• 10 swings @ 80%

• Day 3 - 10 minutes of Get Ups, 10 minutes of swings

• Get Ups X 5/side
• 10 swings @ 80%

• Day 4 - 10 minutes of Get Ups, 10 minutes of swings

• Get Ups X 5/side @100%
• 10 swings @ 60%

• Week 2- Strength Endurance - Target: 500 Swings per session (2,000 per week) — Females (16kg), Males (24kg): Strength exercises can be done with single or double kettlebells

• Day 1 - Swings and Squats - perform 5 sets of the the following circuit:

• 10 swings + 3 squats + 30 second rest
• 15 swings + 2 squats + 30 second rest
• 25 swings + 1 squat + 30 second rest
• 50 swings + 2-3 minutes rest

• Day 2 - Swings Only - perform 5 sets of the the following circuit:

• 10 swings + 30 second rest
• 15 swings + 30 second rest
• 25 swings + 30 second rest
• 50 swings + 2-3 minutes rest.

• Day 3 - Swings and Presses - perform 5 sets of the the following circuit:

• 10 swings + 3 presses + 30 second rest
• 15 swings + 2 presses + 30 second rest
• 25 swings + 1 press + 30 second rest
• 50 swings + 2-3 minutes rest.

• Day 4 - Swings and Pullups - perform 5 sets of the the following circuit:

• 10 swings + 3 pull ups + 30 second rest
• 15 swings + 2 pull ups + 30 second rest
• 25 swings + 1 pull up + 30 second rest
• 50 swings + 2-3 minutes rest.

• Week 3 - Strength - Armor Building. The theory - cleans, presses and squats.   The focus is on muscular hypertrophy and strength, The aim for the week is to use the heaviest kettlebell possible that can be cleaned 2 times, pressed once and squatted 3 times for multiple sets within the given time frame.  Try to beat or equal the previous day's results.  Days 2 and 4 consider a reduced time but increase the weight (only if ready to progress).

• Day 1 - 15 minutes, As many rounds possible (AMRAP)

• 2 cleans + 1 press + 3 squats

• Day 2 - 10 minutes, AMRAP

• 2 cleans + 1 press + 3 squats

• Day 3 - 20 minutes, AMRAP

• 2 cleans + 1 press + 3 squats

• Day 4 - 15 minutes, AMRAP

• 2 cleans + 1 press + 3 squats

• Week 4 - Performance - Presses are featured every day with volume going up in ladders.

• Day 1

• Press + Pull Ups: 1,2,3,4,5 reps X 3 Ladders
• 10 rounds of 10 snatches or swings @60% (5 minutes)

• Day 2

• Press + Squat: 1,2,3,4,5 reps X 4 Ladders
• 10 rounds of 10 swings @80% (5 minutes)

• Day 3

• Press and Pull Up: 1,2,3,4,5 reps X 4 Ladders
• 10 rounds of 10 snatches or swings @100% (5 minutes)

• Day 4

• Press and Squat: 1,2,3,4,5 reps X 5 Ladders
• 10 rounds of 10 swings @60% (5 minutes)

• Week 5 - Strength Testing

• Day 1 - Work up to a comfortable 1RM for:

• The Getup, KB Squat (Double in the Rack Position), KB Press (1-arm)

• Day 2 - The Graduation Workout

• 5/5 Get Up in 10 minutes
• 10 Minute Armor Building Ladder
• 5 Minute Snatch Test

Table of Contents

(09) Minimalistic Rite of Passage

• Goal: Kettlebell Strength and Skill - Reduce wear and tear on the shoulders.  To press lots, press enough, but find exercises and alternatives that assist pressing without compromising shoulder health or strength or pushing towards injury.
• The breakdown

• Weeks 1-4: as per program
• Week 5: Deload - drop down one size from the current kettlebells for pres, swing and snath and reduce all pressing ladders from 5 to 3.
• Week 6: If feeling good, test two of the exercises (press and snatch)  on day 5.  Let the other exercises progress easily and following test 6 weeks later.
• Repeat the six week sequence until able to: (1) press ½ bodyweight, (2) 100 reps in 5 minute snatch test with 12-16Kg kettlebell for women, 20-24kg kettlebell for men (3) show good technique in the windmill, pistol squat and push press
• Five day training week: M, T, W, Th & S

• During warmups focus on lots of exercise specific correctives to maintain shoulder health:

• Halos
• Arm bars
• Scapular setting drills
• Bottoms up KB presses
• Carries
• Squats

• Prep work for swings, snatches and pistols are also necessary for the program

Table of Contents

(10) Minimalist Barbell Cycle