6 MONTH TRAINING PLAN TO PASS THE UL ULTIM TIMA ATE
THE STRENGTH
LEVEL 1 KETTLEBELL CERTIFICATION MATTERS
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“TO CHANGE THE LIVES OF A BILLION PEOPLE. ONE KETTLEBELL AT A TIME.”
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THE UL ULTIM TIMA ATE
6 MONTH TRAINING PLAN TO PASS THE STRENGTH MATTERS
LEVEL 1 KETTLEBELL CERTIFICATION INTRODUCTION 8',+ "#*,%,%& &2,5$ ,+ 5$+,&%$5 "0 '$9: *99 "'0+$ ;,+',%& "0 &*,% "'$ /0-$"$5 !"#$%&"' )*""$#+ <$-$9 = >$""9$.$99 +"#$%&"' $%52#*%/$ *%5 :2" 302 ,% "'$ .$+" :'3+,/*9
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RECOMMENDED TRAINING TOOLS 8'$ !"#$%&"' )*""$#+ 8$*1 #$/011$%5+ "'$ 40990;,%& ? =*%)H *(07&'7 )(/# %5,0 L&()H G'5%'/ M'##&'6'&&/ $%&& 6' +,- #5(%0 $%#* #*'/' ,5 /%3%&(5 6'&&/8 N,3.'#%#%,0 6'&&/ (5' 0,# -/'78 =*' 6'&& +,- -/' 3(H'/ ( 6%1 7%44'5'0)' (07 +,- 0''7 #, #5(%0 ()),57%01&+8 6667=,**3,:,331,4,#7/(% ? L,7+ 3(%0#'0(0)' %/ '//'0#%(& 7-5%01 #*%/ #5(%0%01 .&(08 O 7(%&+ ,5 'K'0 $''H&+ 3(//(1' %/0P# $%#*%0 #*' 6-71'# ,4 3,/#8 <-5 (7K%)': .-5)*(/' ,0' (07 6'),3' 6'/# 45%'07/ $%#* %#8 Q-%#' /%3.&+ ( $'&&>,%&'7 3()*%0' 0''7/ #, /#(+ R $'&& ,%&'78
RECOMMENDED FITNESS GOALS 8'$ !"#$%&"' )*""$#+ "$*1 #$/011$%5+ "'*" 302 */',$-$
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THE STRENGTH MA MATTERS TTERS LEVEL 1 KETTLEBELL CERTIFICATION REQUIREMENTS %$/$++*#3 "0 .$ ,% $@/$99$%" :'3+,/*9 /0%5,",0% :#,0# "0 *""$%5,%& "0 $%+2#$ "'*" *% 0:",1*9 9$*#%,%& $%-,#0%1$%" ,+
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ENTRANCE REQUIREMENTS
The Hardstyle Swing Test Test
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` /,)H /&''K'/: 1+30(/#%)/ 15%./: S()* /$%01 3-/# 6' 6'#$''0 #*' 6'&# &'K'& (07 /#'50-3 (07
<$-$9 = /*%5,5*"$+ 12+" :*++ "'$ '*#5+"39$ +;,%& "$+" "0
No Count Criteria:
=*%/ #(H'/ .&()' ,0 #*' 3,50%01 ,4 7(+ T (07 $%&& *%1*&%1*# #*' %0/#5-)#,5 )(07%7(#'P/ (6%&%#+ #, ),.' $%#* #*' 7'3(07%01: 15-'&%01 0(#-5' ,4 #*' $''H'078 =*%/ #'/# '3.*(/%Y'/ #*' 3(%0 6(&&%/#%) 3,K'3'0# ,4 #*' $''H'07 )(57%,K(/)-&(5 ),07%#%,0%01 %/ 3'#8
Disqualification
9,5 #*' /$%01 #'/# #*'5' (5' 7%44'5'0# 5'X-%5'3'0#/ 6(/'7 ,0 1'07'5 (07 (1' 15,-.8 =*'+ (5' (/ 4,&&,$/`
BWH1 WUUaTU 3%0
WCH1 WUUaTU 3%0
WUH1 WUUaTU 3%0
F. #, VbH1
TWH1 WUUaTU 3%0
F. #, VbH1
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TWH1 TCUaTU 3%0
EXIT REQUIREMENTS
TECHNIQUE TESTS
"0 5$10%+"#*"$ "'*" "'$3 '*-$ * "'0#02&' 2%5$#+"*%5,%& 04 "'$ '*#5+"39$ A$""9$.$99 :#,%/,:9$+ "*2&'" 52#,%& "'$ +"#$%&"' *%5 ;0#A /*:*/,"3 9$-$9+ *++0/,*"$5 ;,"' .$,%& *
I,- $%&& 6' #'/#'7 ,0 #*' 4,&&,$%01 /%01&' (53 'Z'5)%/'/ #*5,-1*,-# #*' $''H'07`
WORKOUT CHALLENGES
Workout Challenge 1
CU G'#/: TV`TV: b J'. N(7'0)'8
O# #*' '07 ,4 7(+ W +,- $%&& 6' 5'X-%5'7 #, .'54,53 #*' /0(#)* )*(&&'01'8 CU /'#/ ,4 TV /'),07/ ,4 /0(#)*%01 /'.(5(#'7 6+ TV /'),07/ ,4 5'/#8 =*' 5'X-%5'3'0# %/ b 5'.'#%#%,0/ .'5 (53 4,5 #*' 7-5(#%,0 $%#* ( $,5H 5'/# 5(#%, ,4 T`T8 O0 'Z(3.&': #, 6' )&'(5 )&'(5`` #*' )(07%7(#' $%&& 6' 5'X-%5'7 #, ),3.&'#' CU $,5H /'#/ %0 #,#(&: WU /'#/ ,4 b 5'./ ,0 #*' &'4#: WU /'#/ ,4 b 5'./ ,0 #*' 5%1*#8
=*'/' #')*0%X-'/ (5' #'/#'7 $%#* ( /%01&'>(53 (07 )(#'1,5+ (5' &%/#'7 6'&,$8
G,: %4 +,- ),3.&'#' b 5'./ ,0 ,0' (53 4,&&,$'7 6+ TV /'),07/ ,4 5'/#: 4,&&,$'7 6+ b 5'./ ,0 #*' ,#*'5 $%#* TV /'),07/ ,4 5'/# #*%/ $%&& ),-0# 4,5 W $,5H /'#/8
/'#/ (07 ( #,#(& ,4 WU 3%0-#'/P $,5H8
TEACHING REQUIREMENTS
Workout Challenge 2
=*%/ $%&& 6' +,-5 K%)#,5+ $,5H,-#8 O $,5H,-# #*(# $%&& 5'> '04,5)' O;; #*' .5%0)%.&'/ &'(50'7 7-5%01 #*' ),-5/' ,4 #*' $''H'078 O $,5H,-# 7'/%10'7 #, #'/# +,-5 .*+/%)(& (07 3'0#(& #,-1*0'// (07 /*,$ +,- *(K' #*' %5,0 $%&& (07 7'#'53%0(#%,0 0''7'7 #, 6' ( G#5'01#* D(##'5/ %0/#5-)#,5 %0/#5-)#,588 /%01&' /$%01 #'/#8
302# *.,9,"3 "0 "$*/' "'$ A$""9$.$99 $@$#/,+$+ ,% 4#0%" 04 302# :$$#+ "0 5$10%+"#*"$ *%5 +'0; ;'*" 302 '*-$ 9 $*#%$5
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IF YOU FAIL A REQUIREMENT
/'07 %0 ( K%7', #, +,-5 %0/#5-)#,5 ,5 K%/%# +,-5 %0/#5-)#,5 %0 .'5/,0 #, 5'#'/# #*' 5'X-%5'3'0# +,- 4(%&'78
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EARLY DAYS
“BRILLIANT MANUAL, IT’S FULLY COMPREHENSIVE AND NOTHING IS MISSED I EVEN HAS CORRECTIVE FOR COMMON PROBLEMS WITH CLIENTS.” -JOHN MACKINNON
EARL EAR LY DAYS
- TRAINING
Goals N,3.&'#' TU 3%0-#'/ ,4 #$, *(07'7 /$%01/ ,0 #*'
Warm Up 5'),33'07 ),3.&'#%01 ( 6(/%) $(53 -.8
EARLY DAYS -
SCHEDULE
9*+" %0 10#$ "'*% BC 1,%2"$+ *%5 +01$ ;,99 .$ *+ +'0#" *+
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"0)5'(/' ,5 7')5'(/' #*' $'%1*# ()),57%01&+ #, +,-5 #, +,-5
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TUES
WED
THURS
FRI
SAT
SU N
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O0+#*%01 /#5'#)*%01 #*(# +,- 7''3 5'&'K(0#
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WORKOUT A
8'$ ;0#A02"+ 5$+/#,.$5 *.0-$ *#$ ;'*" 302 50 0% "'$
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Workouts A & B "0)5'(/' /$%01 5'./ .'5 3%0-#' 6+ ,0' '()* $,5H,-# 7.": 8@ 6./' /.6 >)2&(. 5,6+,&( AB C,6+,&( D 88 6./' /.6 >)2&(.B C,6+,&( A 8E F./'B C,6+,&( D 8= 6./' .(*"?"
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-104B E23 -104 J H >)2&(.'?"
WORKOUT B 7O16>.6 C10+B F1*+ C10+B C1)(.6 C10+ #1>. #)3.B 123 (-.2 '5)(*-" P, 2,( /&( (-. L.00 3,52?
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“I LOVED IT, I HATED IT, I’M SO GLAD I PUT MYSELF THROUGH IT, IT, I WOULDN’T CHANGE IT!” - KELLY GLASS
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MIDDLE PHASE
MIDDLE PHASE
- TRAINING
WORKOUT A
G$%01 Z TU ;'4#aTU J%1*#
Goals:
N,3.&'#' =*' TU D%0-#' G$%01 ='/#
G$%01 Z TU ;'4#aTU J%1*#
N,3.&'#' WU D%0-#' G0(#)* N*(&&'01'8
N&'(0 (07 95,0# GX-(# Z V
G$%01 Z TU ;'4#aTU J%1*#
MIDDLE PHASE
- SCHEDULE
G$%01 Z TU ;'4#aTU J%1*#
G0(#)* Z TU ;'4#aTU J%1*# G$%01 ;'4#aTU J%1*# J'/# W > V 3%0-#'/8 J'.'(#8
=*' K,&-3' (07 #*' %0#'0/%#+ $%&& (1(%0 %0)5'(/' R %4 %# 4''&/ '(/+ #, 6'1%0 $%#* 7,0P# .-/* %#?
WORKOUT B
N*,,/' +,-5 $'%1*# ()),57%01&+8 <0&+ +,- )(0 7')%7' $*(# %/ 5%1*# 4,5 +,- (07 +,-5 6,7+8 O/ ( 1-%7' 4,5 #*,/'
MON
TUES
WED
THURS
FRI
SAT
SU N
O
[G
L
JSG=
GE
L
JSG=
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*# G$%01 Z TU ;'4#aTU J%1*#
G#(5# ,44 %0 $''H T $%#* #*' 5'/# (# T 3%0-#' 6'#$''0 '()* $,5H /'#8 SK'5+ $''H 7')5'(/' 6+ TU /'),07/ -0#%& +,- 1'# %# 7,$0 #, WU /'),07/ 5'/# 6'#$''0 '()* /'#8
J'.'(# B )%5)-%#/ ,4 '()* $,5H,-#8 V 3%0-#' 5'/# 6'#$''0 '()* )%5)-%#8
G0(#)* Z TU ;'4#aTU J%1*#
J'/# W > V 3%0-#'/8 J'.'(#8
!" 0. %&'()"&* +,&&('% "#$#" +,&&('% "#$#" % &#''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/
WORKOUT C
SNATCHES SNA TCHES (SN) ( SN) – MARK REIFKIND GUIDE
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
^='/# 6'&&_
G$%01 TU ;'4#aTU J%1*# N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*#
TV /'),07/ /0(#)*%01 TV /'),07/ 5'/# b 5'./ .'5 /0(#)* /'#
? 78G9 6./'?
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*# ? 78RK 6./'?
? 7E89 6./'?
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*# ? 7EGK 6./'?
G0(#)* TU ;'4#aTU J%1*# ? 7EH9 6./'?
N&'(0 (07 95,0# GX-(# Z V ;'4#aV J%1*# ? 78G9 6./'?
HEAVY SWINGS WORK OUT (HS) 7Q.'( L.00? ['(K+ ,0'>*(07'7 /$%01/2 V 5%1*#: V &'4#8 7A)> 4,6S T.2 =E+:B C,>.2 E9UEG+: M A' -.1;< 1' <,& *12 *,>/0.(. 5)(- :,,3 4,6>? J'.'(# ,0 #*' 3%0-#' 'K'5+ 3%0-#' 4,5 WU 3%0-#'/8 SK'5+ $''H %0)5'(/' 5'./ 6+ T (07 7')5'(/' #%3' 6+ W 3%0-#'/8
"# /*,-&7 1, $%#*,-# /(+%01 #*(# %4 +,- *(K' #5,-6&' 3(H%01 #*'/' @-3./ '%#*'5 5'.'(# #*' /(3' $,5H,-# +,- 7%7 #*' $''H .5%,5 ,5 #(H' #$, /#'./ 6()H8 &'01#*'0 #*' )+)&' #*(# $(+8
“THE TEACHING AND INSTRUCTION HAS BEEN INCREDIBLE. THE PATIENCE & UNDERSTANDING EVERYONE EVERY ONE HAS SHOWN ENCOURAGED ME NOT NO T TO BE AFRAID TO ASK QUESTIONS AND TO PUSH MYSELF.” - CHARLEY RADCLIFFE
!" 0/ %&'()"&* +,&&('% "#$#" +,&&('% "#$#" % &#''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/
END GAME
THE END GAME
– TRAINING
Snatches
Goals:
"0 #*%/ /#(1' $' *(K' #, $,5H ,0 #*' #')*0%X-' (/.')# ,4 45,3 #*' .5'K%,-/ .*(/'8
G#(+ %0@-5+ 45''
=*' G#5'01#* D(##'5/ #'(3 5'),33'07/ 7,%01 #*' 4,&&,$%01`
=*%/ .*(/' %/ 7'/%10'7 #, 5'.&%)(#' #*' B 7(+/ ,4 #*' I,- /*,-&7 ,0&+ /#(5# #*%/ .*(/' %4 +,- )(0 '(/%&+ ),3.&'#' #*' .5'K%,-/ #$, .*(/'/8
J'3'36'5: #*' 1,(& *'5' %/ #, /#(+ %0@-5+ 45''8 I,-PK' J'3'36'5: $,5H'7 *(57 #, 1'# *'5' > 7,0P# 7, (0+#*%01 /#-.%7? G%3.&+ 4,&&,$ #*' %0/#5-)#%,0/?
MON
TUES
WED
THURS
FRI
SAT
SU N
O
L
N
JSG=
GE
[G
JSG=
3%77&' .*(/': =(H' WU /'),07/ 5'/# 6'#$''0 '()* /'#8 J'.'(# B )%5)-%#/ ,4 '()* $,5H,-#8 W > V 3%0-#' 5'/# 6'#$''0 '()* )%5)-%#8
? 7= 0.4( 123 6):-( 10(.621()2:? ? TU D%0-#'/ ,4 G0(#)* .5()#%)': V 5'./ &'4#: V 5%1*# ,0 #*' 3%0-#' '()* 3%0-#' $%#* +,-5 #'/# /%Y' 6'&&8 ? $,3'08 b 5'./ .'5 3%0-#'8 ? ['(K+ G$%01/ > =*' G$%01 ='/#
7Q.'( 7Q.'( D.00? ? ? ['(K+ ,0'>*(07'7 /$%01/2 TU 5'./ 'K'5+ BU /'),07/ 7A)> 4,6S T.2 =E+:B C,>.2 E9UEG+:? 8'$ 1*,% 40/2+ ,% "',+ :'*+$ +'0295 .$ 0% 302# D
)(-1*# -. (07 $,55%'7 (6,-#8 [,$'K'5 +,- /*,-&7 5'(&&+ 6' ),0)'50'7 (6,-# #*' ,#*'5 BUUU /$%01/ +,-P&& 6' 7,%01 #*' 5'/# ,4 #*' $''H'07? 7,%01 #*' #'/#/? =*%/ %/ $*'5' $' /'' 3,/# .',.&' 1'# *-5#?
Added Extras for the Final Phase: 8'$ !"#$%&"' )*""$#+ "$*1 #$/011$%5+ "'*" 302 *55 "'$
4(%&-5' ,0 '()* *(07 $%#* ( *'(K+ H'##&'6'&& ^6-# ,0&+ %4 +,- H0,$ *,$_ N,3.&'#' ),55')#%K'/ .5%,5 #, (07 (4#'5 '()* $,5H,-# (/ $'&& (/ ,0 ),55')#%K' 7(+/
!" $1 %&'()"&* +,&&('% "#$#" +,&&('% "#$#" % &#''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/
CORRECTIVES
<0' 5'(/,0 3(0+ .',.&' #'07 #, /#5-11&' ,0 #*' ),-5/' %/ 7-' #, &()H ,4 #*,5()%) 3,6%&%#+: *%. 3,6%&%#+ (07 (0H&' 3,6%&%#+8 SK'5+6,7+ %/ 7%44'5'0# 6-# =*' G#5'01#* D(##'5/ #'(3 *%1*&+ 5'),33'07/ (77%01 #*' 4,&&,$%01 (# (0 '(5&+ /#(1' #, +,-5 #5(%0%01 (/ $'&& (/ ,0 ),55')#%K' 7(+/` =*' L5'#Y'& T8U (07 W8U ^9DG $'6/%#'_ [%. 4&'Z,5 /#5'#)* O0H&' 3,6%&%#+ (07 /#%)H $,5H (5,-07 #(51'#%01 #*' )(&4
(07 /#%)H #, %#8 9,5 /,3' .',.&' #*%/ %/ .5,6(6&+ #*' 3,/# %3.,5#(0# (/.')# ,4 +,-5 #5(%0%01 (/ $%#*,-# 1,,7 3,K'3'0# 3(0+ ,4 #*' H0,$/ ( #*%01 ,5 #$, (6,-# #*%/8
FINAL NOTE & DISCLAIMER (THE BORING BITS)
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
We want you to pass so if you have any thing else that you would like to ask feel free to contact us on: *'&&,c5'(&/#5'01#*3(##'5/8),3
V,&6' )2 -.10(-B 8'$ !"#$%&"' )*""$#+ 8$*1
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“AS GOOD OR BETTER BET TER THAN ANY COACHING I’VE EVER EXPERIENCED. IT WAS WELL PRESENTED, PRACTICAL AND EASY TO TAKE HOME TO CLIENTS” - ED CASHIN
BONUS REPORT –
MARK
REIFKIND’S TRAINING PLAN
WORKOUT A - ONE ARM SWINGS BW H1 Z VaV Z TU ^TUU 5'./_
/'),07/ $%#* ( *'(K+ 6'&& 4,5 #'0 3%0-#'/ /#5(%1*# %/ #5-&+ ( #'/# ,4 #,#(& 6,7+ /#5'01#*: .,$'5: .,$'5: /#5'01#* '07-5(0)': $,5H )(.()%#+: #'0()%#+: 4,)-/ (07 $%&& .,$'58 =*%/ %/ 7,0' (# D(Z d,W G0(#)* .()'2 TV /'),07/ ,0 (07 3(Z%3-3 (07 /'5%,-/&+ )*(&&'01' +,-5 )(57%,K(/)-&(5 ),07%#%,0%018 =*%/ [OG #, 6' #5(%0'7 4,58 =*' .&(0 " (3 &(+%01 ,-# %/ #%3' $%#* '%#*'5 *'(K+ ,0' (53 /$%01/ 4,5 K,&-3' $,5H ,5 7,0' 3-)* /0(#)* K,W )(57%, #5(%0%018 $%#* *'(K+: 6-# 0,# #%3'7: ,0' (53 /$%01/ $*%&' /%3-&#(0',-/&+ %0)5'(/%01 +,-5 )(57%, ),07%#%,0%01 $%#* &%1*# (07 4(/# /0(#)* K,W #5(%0%01 7,0' (# TV`TV .()'8 O&& +,- $%&& 0''7 %/ #*5'' 7%44'5'0# 6'&&/` +,-5 /$%01 #'/# 6'&&: ( #')*0%X-' #'/# /%Y'7 6'&& (07 ,0' 4,5 /0(#)* d,W8 G'' #*' G#5'01#* D(##'5/ N'5# /%#' &%0H 4,5 (&& #*' 7'#(%&/ 4,5 +,-5 (1' (07 $'%1*# )(#'1,5%'/8
BW H1 Z bab Z TU ^TCU 5'./_
J'/# 6'#$''0 /'#/ -0#%& *'(5# 5(#' (07 5'/.%5(#%,0 %/ 0'(5 0,53(&8 "4 +,- #5(%0 $%#* ( .(5#0'5 1, \" 1,: +,- 1,] %4 %#P/ '0,-1* 5'/#8
WORKOUT C - SNA S NATCH TCH VO2 TV /'),07/ /0(#)*%01 TV /'),07/ 5'/# b 5'./ .'5 /0(#)* /'#
;'#/ -/' BW H1 4,5 #*' /$%01 #'/#: WCH1 4,5 #')*0%X-' (07 ),33-0%)(#%,08 =*' $,5H,-#/ (5' 7,0' #$%)' ( $''H (# #*' ,#*'5 6(/%) GD /H%&&/: %0 &,$'5 5'./ (07 /'#/ 4,5 .5()#%)' 3(H'/ /'0/'8
WU /'#/ ,4 b ^TCU 5'./_
WV /'#/ ,4 b ^TbV 5'./_ BU /'#/ ,4 b ^WTU 5'./_ BV /'#/ ,4 b ^WCV 5'./_
WU /'#/ ,4 b ^TCU 5'./_
['5' (5' #*' /'#/: 5'./ (07 .5,15'//%,0/ 4,5 #*' /$%01 .,5#%,0` %0/#'(7 (07 /&,$&+ %0#5,7-)' bP/ %0#, #*' .5,15'//%,0 (/ +,- (7(.#8 "# /*,-&7 1, $%#*,-# /(+%01 #*(# %4 +,- *(K' #5,-6&' 3(H%01 #*'/' @-3./ '%#*'5 5'.'(# #*' /(3' $,5H,-# +,- 7%7 #*'
!" $- %&'()"&* +,&&('% "#$#" +,&&('% "#$#" % &#''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/
PHASE 1
OVERVIEW
WORKOUT A <0' (53 /$%01/ 71' 1L,;.? ML N&'(0 (07 .5'// 7,2. *0.12 /.6 /6.''? V /'#/ ,4 V $%#* /(3' 6'&& J()H $(&H/ V /'#/ ,4 VU 4''# .'5 (53 7899 (,(10 4..( .1*- '.(?
WORKOUT B G0(#)* K,W ^TV`TV_ ML 45,0# /X-(# V /'#/ ,4 BZB 9(53'5/ $(&H/ /'#/ ,4 VU>TUU 4''# $%#* /%01&' ,5 7,-6&' 6'&&/
WORKOUT C CARDIO / MOBILITY ACTIVE RECOVERY J-0: )+)&': /$%3: 5-)H $(&H: /0,$/*,' ,5 &,(7'7 )(55%'/ 4,5 BU>CV 3%0-#'/ D,6%&%#+a 6,7+ 3(%0#'0(0)' $,5H BU 3%0-#'/
“THE INSIGHTS AND FINE TUNING I GOT FROM THE INSTRUCTORS WILL HAVE A BIG IMPACT ON BOTH MYSELF AND MY CLIENTS” - JAMES ST PIERRE
THE STRENGTH MATTERS PODCAST G#(07 ,0 #*' /*,-&7'5/ ,4 1%(0#/ (07 &'(50 45,3 #*' %0#'5K%'$/ (07 %0/.%5%01 /#,5%'/: *,/#'7 6+ G'6 D,51(0 6667#$*9+"#$%&"'1*""$#+ 6667 #$*9+"#$%&"'1*""$#+7/(% 7/(%a/#5'01#*>3(##'5/>.,7)(/#
!" $. %&'()"&* +,&&('% "#$#" +,&&('% "#$#" % &#''"#(#"" )#*'+,+)-'+./ '*-+/+/0 1"-/
