Certifications: The BodyBell Method® System offers Three levels of Elite Instructor Certifications based on the Super Seven Kettlebell, Elite Eight Bodyweight and Old School Dynamic Tension Movements, Levels 1, 2 & 3. Leadership positions are also available.
Seminars: Movement specific workshops on the Super Seven plus One Kettlebell Movements through the Secrets of Kettlebell Training.
The BodyBell Method® is a minimalist’s approach to strength, health and fitness. The comprehensive system encompasses strategies and techniques that foster strength, muscular endurance, explosive power, sustained strength, cardiovascular conditioning, mobility, flexibility and durability. Kettlebells, bodyweight and dynamic tension are the delivery mechanisms for this revolutionary approach. Ultimate levels of fitness are attainable with Kettlebells, Pull/Dip station, a jump rope and a dowel.
Bo Staff Warm-up Drills: 6 Back, 6 Shoulders and Overhead Squat. Push-up (Standard, Skewed, Offset, Archer, Knuckle, Palm Heel) Bodyweight Squat Abdominals Bridge – Glute Bridge, Table Top and Thoracic Rope Skipping Mobility
Kettlebell Deadlift Kettlebell Swing Goblet Squat Armbar Turkish Get-up Strict Press (Single Bell) Kettlebell Row (Single Bell)
All Bo Staff (Dowel Movements) Power Prayers Tension Squats Split Squat and Hold Table Top Lats Biceps & Triceps Battle
Pull-ups Levers: Floor & Bar Hanging Abdominals: Knees, Pike, Side to Side, L-Sit L-sit on Paralettes & Kettlebells Plyometric Squats Leaps and Bounds (Two Feet and One Foot Versions) One-Arm Pushups Plyometric Push-ups Air Lunge V-ups, Side Crunches, Butt-ups Bridges: Straight Leg, Back, Runners and Neck Walk the Plank with and without Push-ups
Get-up Review and “Phil G U” Snatch: Dead Start. Ground-up and Continuous Swings: Single and Dual Bell Versions - Dead Start, Hand to Hand, Triple Extension, Hopping Lateral Versions - Dead Start, Hand to Hand, Triple Extension, Hopping Lateral Core Cleans Squats: Single and Dual Bell Versions - Front, Bottoms-up, Split Press: Dual Bell, Bottoms-up, Push, Kneeling, Waiters Rows: Renegade, Dual Bell Variations Janda Sit-up Floor Press: Single, Dual and Alternating
Neutral Spine Drill Side to Side Twists Reach Backs Bent Over Twists Good Mornings Good Mornings
Straddle Bretzel Double L Prying Cobra Warrior’s Lunge Awesome Shoulder Stretch Tall Kneeling Bridge Hip/Wall Stretches: Kneeling and Figure 4
Plank Variations: Wall, One Arm, One Leg & One Arm-One Leg Offset Pull-ups Hanging “L” Sit L-sit Pull-ups Pistol Air Lunge One-Arm, One Leg Push-ups Snake Push-ups Power Leaps and Bounding Tactical Dips Ab Crawls Leg Throws, Plyometric V-ups
Windmill Side Press Jerk Press Dual Bell Bottoms-up Squat Off Set Squats Air Lunge Skewed Squat Pistol Dual Snatch Alternating Renegade Rows Gladiator Press Bottoms-up Floor Press SOTS Press Executioner
Overhead Side to Side In Front, Side to Side In Back, Arm Raises In Back, Elbows Bent Overhead Squats Split Squats Chest Press
Straight Leg Dead Lifts Single Leg Dead Lifts – Same Side Single Leg Dead Lifts – Pendulum Single Leg Dead Lifts – Contralateral & Ipsilateral Single Arm Dead Lifts Elevated Dead Lifts Single Bell Dead Lift – Bell in center 2 Bells – Same Hand 2 Bells – Single Leg 2 Bells – Both Legs
2 Hand Swings Dead Start Swings 1 Arm Swings Hand to Hand Swings Walking Swings Pendulum Swings Lateral Hopping Swings Dual Swings Dual Swings – different size 2 Bells – Same Hand
Single Bell: Square & Skewed Dual Bell: Close & Wide Static Row Alternating Row Lat Swing Renegade Rows: One side & Alternating
Standard Cleans High Cleans Alternating Cleans Dual Cleans Bottoms–up Cleans
Single Arm Press & Dual Press Walking Press Push Press & Dual Push Press Push Press & Dual Push Press Clean & Press (Single & Dual) Clean & Push Press (Single & Dual) Waiters Press (Single & Dual) Bottoms Up Press (Single & Dual) Standing Side Press Seated Press
Goblet Squats Bottoms Up Squats Dual Rack Front Squats Single Rack Squats Plyometric Squats Plyometric Hop Squats Lateral Hopping Squats Split Squats Hack (Suitcase) Squats Honey Do Squats
Armbar Lying Side Press No Weight Get up Get up, Sit up Turkish Get up Bridge Get up No Hand Get up (Advanced) Dual Bell Get up (Advanced)
Punch Swing High Pull Snatch Split Snatch Lunge Snatch – front & back Dual Snatch Dual Snatch & Squat Alternating Snatch Speed Snatches – Concentric & Eccentric
