Forge & Form - Phase 2
Mavericks Field House
Forge & 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
2, 3, 5
A2
Handle Row
2, 3, 5
A3
KB Swing
2, 3, 5
B1
Goblet Belly Good Morning + Rotation
4 x 8
B2
2H Drag + BWD Hop
4 x 8
B3
Low Reverse Plank
4 x 20
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. Left Shotput Hold B. Right Shotput Hold C. 2H Rotational Suitcase Deadlift D. Squat Jumps 2x through for each set. 3 total sets.
A1
Goblet Squat
2, 3, 5
A2
Sots Curl
2, 3, 5
A3
Crush Push Up
2, 3, 5
B1
Goblet Front Press + Cyclist Squat
4 x 8
B2
Sots Front Raise
4 x 8
B3
L/R Copenhagen SK Plank
4 x 10
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. Left Dagger Hold B. Right Dagger Hold C. 2H Rotational Goblet Staggered Squat D. Lateral Squats (Side step to Squat) 2x through for each set. 3 total sets.
A1
Muscle Clean
2, 3, 5
A2
Goblet Press
2, 3, 5
A3
Muscle Upright Row
2, 3, 5
B1
2H Rotational Handle Row
4 x 8
B2
Bottoms UP Horns Z Press
4 x 8
B3
Kettlebell Boat Hold
4 x 20
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. Left Hammer Hold B. Right Hammer Hold C. 2H Rotational Goblet Press D. Hack Squat 2x through for each set. 3 total sets.
A1
Goblet Chest Press
2, 3, 5
A2
Loaded Lockout
15, 10, 5
A3
Anchor Squat
2, 3, 5
A4
Loaded Squat Hold
15, 10, 5
B1
Goblet Side step Up and Under Squat
4 x 8
B2
Horns Push Up
4 x 8
B3
Birddog Hold (Down Knee Elevated)
4 x 10
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. Left Bottoms Up Hold B. Right Bottoms Up Hold C. 2H Rotational Staggered Handle Row D. Squat + Knee Raise 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.
