Forge & Form - Phase 1
Mavericks Field House
Functional Fitness, Functional TrainingForge & Form is designed to create real progress in your training using Kettlebells ONLY.
You'll get 4 training sessions each week, focused on stability, strength, and conditioning so that you feel great and perform better at the end of each phase.
Forge & Form is a 4-Phase Program, that should be completed in order.
You must start with Phase 1 before moving to Phase 2, 3, and 4.
Click the link below to get started today!
A1
Sumo Deadlift
5 x 5
A2
Handle Row
5 x 5
A3
Tall Plank
5 x 20
B1
Goblet Good Morning
3 x 8
B2
Pullovers (Standing)
3 x 8
B3
ATB + Catch
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Glute bridge B. Tall Plank Shoulder Taps C. High Knees D. Side to Side Reverse Crunch 2x through for each set. 3 total sets.
A1
Goblet Squat
5 x 5
A2
Sots Curl
5 x 5
A3
Bear Pose Hold
5 x 20
B1
Goblet Step Up
3 x 8
B2
Goblet Kang Squat
3 x 8
B3
Half Kneeling Halo
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Air Squat B. Birddogs C. Standing Alternating Crossbody Knee to Elbow D. Rainbow Leg Raises 2x through for each set. 3 total sets.
A1
Muscle Clean
5 x 5
A2
Goblet Press
5 x 5
A3
Low Plank
5 x 20
B1
Muscle Upright Row
3 x 8
B2
Goblet Front Press
3 x 8
B3
Tall Kneeling Front Raise
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Single Leg Deadlift Reach B. Mt. Climbers C. Skaters D. In and Out leg Raise 2x through for each set. 3 total sets.
A1
Goblet Chest Press
5 x 5
A2
Anchor Squat
5 x 5
A3
Hollow Hold
5 x 20
B1
Goblet Viper Press
3 x 8
B2
Bottoms Up Goblet SBL
3 x 8
B3
Horns Push Up
3 x 8
Finisher
C
3 Sets of Tabata . Set a Tabata timer for Rounds of 20 sec On + 10 sec of rest 1 set = 8 alternating rounds of A. Lateral Squat (step to squat) B. Plank Push Ups C. Lateral Hops D. Boat Hold (hands on the Floor) Alt Heel Drops 2x through for each set. 3 total sets.
Maverick
I started online coaching back in 2018 with the goal to bring a new outlook on kettlebell strength to more people around the world. My goal is to provide a plan for the individual to work, to build confidence, knowledge and improve their level of fitness. I’m certified through StrongFirst as a Level 2 instructor and have training experience since 1999.
