Forge & Form - Phase 4
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
Dead Stop Swing + Drag + Muscle Clean
2, 3, 5
A2
Goblet Squat
2, 3, 5
B1
1H Shotput Press
4 x 4
B2
Tall Kneeing Deadstop ATB
4 x 8
B3
Goblet Step Up
4 x 8
Finisher
C
5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5 2H Exercises Handle Row + Handle Push Up Sumo Deadlift Muscle Upright Row Goblet Clean + Thruster Swing
A1
Handle Row + Handle Push Up
2, 3, 5
A2
Swing Squat
2, 3, 5
B1
Goblet Pump Press
4 x 8
B2
Bottoms Up Rotational Halo
4 x 8
B3
Goblet Sumo Pump Squat
4 x 8
Finisher
C
2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2 Total Reps at Each Exercise ATB + Catch Hand to Hand Swing Figure 8 Hand to Hand Clean Push Up + Crossbody Drag
A1
Swing + Swinging Upright Row
2, 3, 5
A2
Goblet Press
2, 3, 5
B1
1H Hammer Press
4 x 4
B2
Alt. Goblet Staggered Squat Curl (release as you rise)
4 x 8
B3
Half Kneeling Hip + Contra Pullover
4 x 8
Finisher
C
1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1 All Left then Right at each exercise Z press Floor Press Half Roll to Elbow Tick Tock Loaded Leg Raise
A1
Goblet Clean + Thruster
2, 3, 5
A2
Sumo Deadlift
2, 3, 5
B1
Goblet Chest Press w/ Bridge
4 x 8
B2
Goblet Belly Good Morning + Rotation
4 x 8
B3
Horns Push Up
4 x 8
Finisher
C
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Total Reps at Each Exercise Swing Handle Push Up Swing Squat
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.
