Hardstyle 101 Program

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Getting Started

The lessons are broken into mobility, patterning, drills and a workout. Work through the lessons in your own time.  Don't add the workout until you have a good understanding of the mobility, patterning and drill parts.  Once you  are confident to begin the workouts always spare some time to deepen your skills or if you know you have difficulty with one of the lifts then revisit the earlier lessons. 

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. 


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.

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:
    • Prying Goblet Squat:
    • Kettlebell deadlift:
    • Hike:
    • Naked turkish getup:

    Lesson 4

    • Goblet Squat and curl:
    • Deadswing/Powerswing:
    • Pressup negative
    • Shoe getup

    Liability wavier

    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.