Ultimate home mobility, strength & stretch - kettlebell & band
NDM Sports & Personal Training
Functional Fitness, Functional TrainingAre you a busy 40+ year old with responsibilities, wanting to be active? Use my home twelve week progressive full body program featuring one key weekly kettlebell session approx 30mins, along with three shorter assistance sessions per week. One of these is a mobility & strength program using bodyweight and optional resistance band. Another is a flexibility program using optional resistance band, and another a 'learn to turkish get up' series. If you put in consistency with this program over the three months, In just 1-2hrs per week if you are you not doing this kind of training you can transform your physical and mental state with better mobility, strength and flexibility. These four super-efficient designed sessions per week if already active with your fitness or a sport, compliment and support a weekly routine. Ideal for on the spot workouts at home (or the gym) with just one or two kettlebells.
A
My Dynamic Warmup
1 x 5:00
B
KB Halo
2 x 8
C1
Hip Thrust
4 x 5
C2
Single Arm KB Clean
4 x 5
C3
Single Arm KB Press
4 x 5
D1
SLRDL to Step Up
3 x 8
D2
single arm KB floor pull
3 x 5
E1
Single Arm KB Floor Press
2 x 5
E2
Dr S McGill side plank w/rotations
2 x 7
Circuit
A
5-8 reps, or 30s (as 15s each side for single sided exercises) One set of around 5mins. Take longer initially and do one set, build up to 2, and then once in the flow of this go for 3 sets. 1. Banded pull aparts above head - retract scapulae ,progress to full shoulder abduction pulls 2. Inchworms 3. Thread the needle, 4. Bird-dog, 5. Stir the pot, 6. Arabesque 7. Banded hip-hinge 8. push ups 9. Side bridge leg abductions 10. Deadbug 11. Band pull downs - prone, loop around fixed heavy furniture 12. Hip hinge banded 2arm pulls
A
Roll from supine to 4-point kneeling
2 x 8
Circuit
A
Spend 30s to 1min as needed on each exercise, go through once. Dont do any movements if causing pain. Ease gradually into each movement and breathe smoothly with just a small appropriate muscular discomfort from the good stretching Band shoulder circles - standing Pectorals stretch - standing , let band retract behind head Hamstrings - Lie on floor, one leg fully extended at a time band resting on foot hang or pull both arms*progression Add side roll Bodyweight on floor alternate side lat stretches from childs pose Adductor stretch each side from all fours calf stretch in split stance or downward dog Half kneeling quads stretch 90 / 90 hip mobility on floor pigeon pose adding glute stretch hip mobility in long forwards lunge Windmill on side lying Cobra
Nick Moffatt
A multi-disciplinary sports coach Nick has trained under world class tutors. Nick qualified as a strength & conditioning coach running NDM Sports & Personal Training 2017 to present. Nick is aware of the demands in people's working lives and knows the most efficient ways to train that doesn't require hours every day. Nick favours Hardstyle kettlebell and has snatched 24kg for 100 reps.
Feel better and notice the positive effects on your day to day life, fitter, stronger. Maximise your time with these super-efficient effective workouts. Go on to great things in any area with confidence after this crucial foundational work.
Get Ultimate home mobility, strength & stretch - kettlebell & band
Richard Antrobus
Kettlebell and gym circuits
Verified Athlete"Nice way to mix up your training as a runner and help avoid injuries with Nick focussing on your form to make sure you improve every time. Kettlebells in particular are a great session. Can’t recommend enough, I went from being an ok runner to getting on the podium at a trail run in the lakes."
Abbie Newcombe
Kettlebell online client
Verified Athlete"I've just completed Nick's 'Kettlebell All-round 6-week program' on the Train Heroic app and it was brilliant! I have gone from having zero confidence or technique with a kettlebell, to feeling stronger and more clued up on this form of exercise! I would 100% recommend this course"
Steve Thorp
Cross training
Verified Athlete"The results have been obvious, I'm now feeling fitter and stronger than ever despite a long history of working out in the past, but my efforts have now been more targeted and effective. I feel like I have more power now, a stronger core and stronger supporting muscles around the joints."
