The goal here is to prep the tissue through a form of fascial and muscle manipulation, referred to as body tempering, with the use of heavy kettlebells. After this we dive into a few preparatory circuits to get associated with core function, our connection to the ground, and quickness in our movements.

What you’ll need: SoleSteps®, RMT® Rope, ProPulse® Speed Trainers, heavy kettlebell, wall space

Body Work/Tempering with Heavy Kettlebells

a. 5-8 Passes each and/or RMT® Rope 3-5 minute static holds

b. Quads - heavy kettlebell

c. Inner thighs - heavy kettlebell

d. Abdomen - heavy kettlebell

e. TFL - heavy kettlebell

f. Pec shoulder gate - heavy kettlebell

g. Pec shoulder swipe - heavy kettlebell

h. Forearms - heavy kettlebell

i. Calf - heavy kettlebell

Main Prep 1-3 sets

a. Wall coil 30 seconds each side - SoleSteps® & wall

b. Split stance matador 30-60 seconds with right leg lead - SoleSteps® & RMT® Rope

c. SoleSteps® narrow hinge/SQ transitions 5-8 passes - SoleSteps® & wall

d. Split stance matador 30-60 seconds with left leg lead - SoleSteps® & RMT® Rope

e. SoleSteps® wide hinge/SQ transitions 5-8 passes - SoleSteps®

f. Dragon roll R 30-60sec - SoleSteps® & RMT® Rope

g. Cross pulse split squat right side 5-8 Passes - SoleSteps® & ProPulse® Speed Trainers

h. Dragon roll L 30-60sec - SoleSteps® & RMT® Rope

i. Cross pulse split squat left side 5-8 Passes - SoleSteps® & ProPulse® Speed Trainers

Check out some of the athletes that we work with in our YouTube playlist here.

Find more training materials for SoleSteps® here.