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Hardstyle 101 Program


Mobility and Warmup

Begin each practice with this basic mobility circuit.  Frequency and consistency are the most important things with making progress with this part of your training.

The Lessons

Work down through the following lessons.  Progress when you feel you have a really solid understanding of the current lesson.  This might take minutes or weeks depending on the person. 

Lesson 1

  • Crocodile breathing and Breathing behind the shield:  focus on pulling air deep into your stomach.  In the first drill you will feel the ground press into your stomach when you breath in deeply.  In the second drill attempt to replicate the feeling while pressing your lower back into the ground while contracting the stomach muscles.

  • Hardstyle posture, quadruped with dowel and relaxed plank: in all three drills maintain the breathing and muscle engagement from the previous breathing drills.
  • hinge with dowel: Using the same breathing and posture as from the previous drills hinge at the hips with slightly bent knees.  Use the dowel to ensure your back stays straight and flat.
  • hip flexor stretch and shoulder dislocate: If any of these drills feel difficult then use these two stretches to loosen your hips and shoulders.
  • hardstyle plank: When you are confident of your posture and alignment return to the plank position and attempt to fully engage your glutes and stomach muscles. Make tight fists and hiss out sharply a few times.  Only maintain this for 3 to 5 seconds attempting a reach maximal tension.
  • hip hinge to standing plank: Stand up from the hip hinge position into a standing position.  Attempt to engage your muscles in the same way as you did in the hardstyle plank.

Lesson 2

  • Turkish getup roll to elbow: Practice the heel drive, abdominal engagement and full roll to elbow separately. Take your time reversing the movement back to the ground.  The slower and more controlled the better.
  • Turkish getup elbow to post: keeping your shoulders aligned from the roll to the elbow use the muscles in the hips and stomach to sit up tall sliding the hand in towards the hip.  Do not just straighten the bottom arm.
  • press plank step out: Practice stepping out into a perfect plank and maintaining deep breathing for a few seconds at a time.
  • Turkish getup standing to windmill: Focus on keeping your spine straight and your arm straight up through the whole movement.  After stepping back and rotating the back leg into a "t" shape hinge at the hip and reach out in line with your back knee.


    Lesson 3

    • Press plank: hold a plank position on straight arms. ensure a straight spine and keep your shoulder blades back an down.  try to 'screw' your palms into the ground and contact the glutes and abs.
    • Prying Goblet Squat: keeping your spine straight and shoulder blades back and together sit back against the weight of the kettlebell until your elbows touch your knees.  Push your knees out with the elbows and try to shift your weight side to side and you sit up as tall as you can.
    • Kettlebell deadlift: perform the same deep hip hinge with tight abdominal muscles and pick up the kettlebell from between your ankles.  Attempt to bend the handle by rotating your shoulders outwards.  do not let the weight pull you forward.
    • Hike: once the deadlift feels natural take a small step back from the kettlebell and hinge back into position.  Hike the weight back hard while trying to bend it like in the deadlift.  do not lose your posture.
    • Naked turkish getup: perform the full movement from the bottom to standing and down again.  attempt to keep your shoulders aligned and your finger pointing to the ceiling.

    Lesson 4

    • Goblet Squat and curl: from the bottom of the goblet squat position begin to slowly bicep curl the kettlebell.  Do not lose your body position or posture.  Gradually build up your range of motion until you can touch your chest without losing your body position.
    • Deadswing/Powerswing: Hike the kettlebell and stand up sharply into a standing plank while breathing out sharply.  let the weight 'float' before hiking back into a hinge. 
    • Pressup negative: from a press plank position contract your muscles and 'pull' yourself down into the ground.  try to maintain tension and control through the whole movement.
    • Shoe getup: repeat the full Turkish getup while balancing an object (such as A SHOE) ON YOUR CLOSED FIST.  REPEAT UNTIL YOU CAN EASILY PERFOM THE WHOLE MOVEMENT WITHOUT DROPPING THE OBJECT.

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    By using this guide I acknowledge that my participation in exercise programmes, classes or events and any related activity suggested or conducted by Richard Bath, Personal Trainer, is voluntary and at my own risk. I am aware that
    exercise can be physically stressful and, in certain instances, can even result in injury or cause death. The levels of exercise that I will perform will be at my own pace, based upon my cardio-respiratory (heart & lung) fitness, muscular
    strength and endurance.

    I hereby state that I have been cleared to exercise by a medical doctor and will stop and inform the trainer of any symptoms (e.g. fatigue, shortness of breath, chest discomfort, any pain/discomfort/concern for my safety/benefit) during my participation in exercise. If I have high blood pressure, diabetes, a heart condition, an existing injury, recent surgery or if I am taking any prescribed medications that could affect my performance, I will inform the trainer prior to participating in any exercise.  I understand that I will be given instructions on how to perform an exercise and use equipment and I will ask the trainer any questions if I do not understand.

    Richard Bath, Personal Trainer, will not be liable for any injuries or damage arising out of participation or use of facilities to the undersigned. It is agreed that Richard Bath, Personal Trainer, shall not be responsible or liable to the
    undersigned for articles lost or stolen whilst making use of the facilities. Richard Bath, Personal Trainer, is not a Medical Doctor. I understand that no advice on diet or supplementation is intended as an attempt to diagnose or treat any issue. Any changes to diet or supplementation will be made at my own risk and will be checked with a medical doctor.