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The BodyBell Method Manual

Elite Instructor Levels 1, 2 & 3

Philip G. Ross, III AKA Master Phil – System Developer

• Masters in Sports and Exercise Science

• Master RKC Kettlebell Instructor

• 9th Degree Martial Arts Master

• ACE Certified Personal Trainer

• College Professor in Wellness and Exercise

The BodyBell Method is a common-sense approach to strength and fitness with longevity and progression in mind. Developed by Phil Ross, MS, RKC Master Kettlebell Trainer, Martial Arts Master, ACE CPT and Wellness and Exercise Professor. As a master trainer and educator in multiple disciplines, the methodology employed has been successfully applied to athletes of all levels, law enforcement and military personnel, and fitness enthusiasts of ages and abilities.

The BodyBell Method is comprised of movements derived from the Hardstyle Kettlebell protocol, long standing Calisthenics and the lost art of Dynamic Tension. This minimalist approach to fitness uses only kettlebells, the body’s own resistance, a jump rope, dowel, pull-up bar, dip station and an ab wheel. The success of the method is based on the knowledge of the trainer and application of sound, succinct movement and the application of periodization while addressing the Five Areas of Fitness: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Body Composition and Flexibility/Mobility. The various movements and training protocols employed are based on upper and lower body push and pull, carries, single leg, harnessing explosive power and rotational movement.

This is a minimalist’s approach to strength and fitness using very few tools but yields great results. Our fitness tools are our own bodyweight, kettlebells, pull-up bars, dip stations, ab wheel, a jump rope and a dowel. We will occasionally use a towel or the Neuro-Grip push-up tool. The equipment is limited but the results are unmatched.

Each Certification will be conducted in 8 hours. There will be an exit test to pass, workout/class programming and optional marketing presentation.

The Essential 8 Bodyweight Exercises:

1) Push-ups

2) Pull-ups

3) Abdominals

4) Bridges

5) Squats

6) Dips

7) Lunge

8) Handstands

The Super 7 Kettlebell Movements:

1) The Swing

2) The Clean

3) The Strict Press

4) The Bent Over Row

5) The Goblet Squat

6) The Turkish Get-up

7) The Snatch

Dynamic Tension: With and Without Staff

Solo:

1) Overhead Staff Tension: 5 second hold

2) Behind the Back: 5 second hold

3) Overhead Squat w Tension: 5 seconds up and down, 5 reps, 3 sets.

4) 10 Second Push-ups: 10 seconds down and up, 5 reps, 3 sets.

5) Power Prayers: 10 seconds out & back, 5 reps, 3 sets.

6) Tension Squats: 10 seconds up and down, 5 reps, 3 sets.

7) Sampson Press: 30 second squeeze and hold,(Palms pressing out on a doorway)

8) Reverse Sampson Press: 30 second squeeze, (Back of the hands pressing against the doorway)

9) Tension Curl/Pushdown: 10 seconds down and up

10) Power Prayers

11) Split Squat with 5 second hold.

12) Tension Squat

13) Table Top Lat Push Down

14) Floor Levers

15) Side Lunge

16) Gelebart Abs: 3 directions, 10 second hold

Partner with Dowel:

1) Stick Grappling: 15 seconds each person

2) Horizontal Tug of War: 5 seconds each direction: (Overgrip on the outside, undergrip on the inside).Squared stance, no body movement.

3) Chest Press Battle: 5 seconds each direction

4) Both positions with an overgrip, 2 hands inside or outside. Front stance- one leg forward, no body movement.

5) Jousting Thrusts: 5 seconds each direction: 5 to 10 reps. Hands lined up. Switch the grip every other set, squared stance, no body movement.

6) Partner Squats (Bo Staff): 5 seconds each direction. Overgrip, both hands equidistant.

7) Towel Lat Pulls: 5 seconds each direction. Hands lined up. Switch the grip every other set, squared stance, no body movement.

8) Towel Triceps: 5 seconds each direction. Hands lined up, elbows facing the ceiling, grab each end of the towel; squared stance, no body movement.

9) Tensioned Leg Throws: 5 reps each direction, 3 seconds up & down. Make certain that the low back stays pressed against the mat on all movements.

Elite BBM Trainer Level 1:

Movements Tested:

1) 100 Skips on the jump rope in 90 seconds.

2) Turkish Get-up performed on both sides.

3) Two Handed Swing- 10 reps

4) One Arm Swing - 5 reps each side

5) Kettlebell Clean - 5 reps each side

6) Kettlebell Press - 5 reps each side

7) Goblet Squat - 10 reps

8) Kettlebell Row - 5 reps each side

9) Push-ups - 1 minute, Men = 40, Women = 20

Movements Taught

Bodyweight

1) Bo Staff Warm-up Drills: 6 Back, 6 Shoulders and Overhead Squat.

2) Push-up (Standard, Skewed, Offset, Archer, Knuckle, Palm Heel)

3) Bodyweight Squat

4) Abdominals

5) Bridge – Glute Bridge, Table Top and Thoracic

6) Rope Skipping

7) Mobility

Kettlebell:

1) Kettlebell Deadlift

2) Kettlebell Swing

3) Goblet Squat

4) Armbar

5) Turkish Get-up

6) Strict Press (Single Bell)

7) Kettlebell Row (Single Bell)

Dynamic Tension:

1) All Bo Staff (Dowel Movements)

2) Power Prayers

3) Tension Squats

4) Split Squat and Hold

5) Table Top Lats

6) Biceps & Triceps Battle

Elite BBM Trainer Level 2:

1) Pull-ups – Men 5 repetitions, women 1 repetition

2) Standing Jump for Distance – Leap 50% of your height

3) Hanging Abdominals – 20 repetitions, knees to chest

4) Table Top Bridge for 30 seconds

5) Snatch – 100 snatches in 5 minutes. Weight classes listed below*

6) Dual Kettlebell Swings – 10 reps with Snatch Size Kettlebell

7) Dual Kettlebell Front Squats – 5 reps with Snatch Size Kettlebell

8) Dual Kettlebell Push-Press – 5 reps with Snatch Size Kettlebell

9) Turkish Get-up, 1 repetition each side with Snatch Size Kettlebell

*Weight Classes:

Men:

Age 18-49: Below 150 pounds = 20 KG, 151-189 = 22 KG, 190 & up = 24 KG

Age 50 & up: Below 150 pounds = 16 KG, 151-189 = 18 KG, 190 & up = 20 KG

Women:

Age 18-49: Below 120 pounds = 12 KG, 121-135 = 14 KG, 136 & up = 16 KG

Age 50 & up: Below 120 pounds = 10 KG, 121-135 = 12 KG, 136 & up = 14 KG

Bodyweight:

1) Pull-ups

2) Levers: Floor & Bar

3) Hanging Abdominals: Knees, Pike, Side to Side, L-Sit

4) L-sit on Paralettes & Kettlebells

5) Plyometric Squats

6) Leaps and Bounds (Two Feet and One Foot Versions)

7) One-Arm Pushups

8) Plyometric Push-ups

9) Air Lunge

10) V-ups, Side Crunches, Butt-ups

11) Bridges: Straight Leg, Back, Runners and Neck

12) Walk the Plank with and without Push-ups

Stretching:

1) Straddle

2) Bretzel

3) Double L

4) Prying Cobra

5) Warrior’s Lunge

6) Awesome Shoulder Stretch

7) Tall Kneeling Bridge

8) Hip/Wall Stretches: Kneeling and Figure 4

*Weight Classes:

Men:

Age 18-49: Below 150 pounds = 20 KG, 151-189 = 22 KG, 190 & up = 24 KG

Age 50 & up: Below 150 pounds = 16 KG, 151-189 = 18 KG, 190 & up = 20 KG

Women:

Age 18-49: Below 120 pounds = 12 KG, 121-135 = 14 KG, 136 & up = 16 KG

Age 50 & up: Below 120 pounds = 10 KG, 121-135 = 12 KG, 136 & up = 14 KG

Kettlebell Movements for Level 2:

1) Get-up Review and “Phil G U”

2) Snatch: Dead Start. Ground-up and Continuous

3) Swings: Single and Dual Bell Versions - Dead Start, Hand to Hand, Triple Extension, Hopping Lateral

4) Versions - Dead Start, Hand to Hand, Triple Extension, Hopping Lateral

5) Core Cleans

6) Squats: Single and Dual Bell Versions - Front, Bottoms-up, Split

7) Press: Dual Bell, Bottoms-up, Push, Kneeling, Waiters

8) Rows: Renegade, Dual Bell Variations

9) Janda Sit-up

10) Floor Press: Single, Dual and Alternating

Dynamic Tension for Level 2:

1. Neutral Spine Drill

2. Side to Side

3. Twists

4. Reach Backs

5. Bent Over Twists

6. Good Mornings

7. Shoulder Raises

Elite BBM Trainer Level 3:

Movements Tested:

1) Dual Kettlebell Plyometric Squat - 5 reps with Snatch Size Kettlebell

2) Dual Kettlebell Jerk Press - 5 reps with Snatch Size Kettlebell

3) Renegade Rows, Alternating - 5 reps, each side with Snatch Size Kettlebell

4) Strict Press, 1 rep each side. 40% of Bodyweight for Men, 30% for Women

5) Back Bridge (Wheel) for 30 second hold

6) Air Lunge, 1 rep each side with Snatch Size Kettlebell

7) Hanging “L-sit” for 10 seconds (feet above hip level)

8) Tactical Dips – Men 30 reps, Women 15 reps

9) Spiderman Walks and Ab Crawls

Bodyweight Movements:

1) Plank Variations: Wall, One Arm, One Leg & One Arm-One Leg

2) Offset Pull-ups

3) Hanging “L” Sit

4) L-sit Pull-ups

5) Pistol

6) Air Lunge

7) One-Arm, One Leg Push-ups

8) Snake Push-ups

9) Power Leaps and Bounding

10) Tactical Dips

11) Ab Crawls

12) Leg Throws, Plyometric V-ups

Kettlebell Movements for Level 3:

1) Windmill

2) Side Press

3) Jerk Press

4) Dual Bell Bottoms-up Squat

5) Off Set Squats

6) Air Lunge

7) Skewed Squat

8) Pistol

9) Dual Snatch

10) Alternating