Kettlebell 365

!
Month 1!
Phase 1 - Reflexive Stability Reload!
!
Welcome!!
!
And congratulations again for securing your membership in Kettlebell 365! You are
going to be amazed at what the next 12 months has in store for you and what it will do
to and for your body!!
!
Recall that this year will revolve around the FOUR Phases of Progressive Kettlebell
Programming -!
!
Phase 1: Get Rid of Your Weak Links!
Phase 2: Get Stronger!
Phase 3: Get Leaner!
Phase 4: Get More Muscular!
!
This has proven itself to be the most beneficial training methodology I have ever used.!
!
This month we are starting at the beginning, which of course, is Phase 1: Get Rid Of
Your Weak Links.!
!
This month will have a different look and feel quite possibly to anything you’ve ever
done before. !
!
And that’s a good thing. It gets you out of your comfort zone and relieves the boredom
that comes from doing the same thing over and over and over again. !
!
This month, we’re going to focus on regaining / reloading your reflexive stability. !
!
What’s that exactly?!
!
We’ll get more into that shortly.!
!
Right now you just need to remember that it is the most important physical asset you
have and lays the foundation for all of your movement. Without it you’ll have movement
dysfunctions and compensations and be setting yourself up for injury.!
!
So, let’s get into the nuts and bolts of this month’s program.!
!
Geoff

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 1

 Disclaimer
!
You must get your physician’s approval before beginning this exercise program. !
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only. !
!
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Kettlebell 365. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician. !
!
It is strongly recommended that have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you not use
Kettlebell 365, please follow your Doctor’s orders. !
!
All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing
the exercises in this workout, be sure that your equipment is well maintained, and do
not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this program are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician. !
!
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t
perform any exercise without proper instruction. Always perform a warm-up prior to all
forms of training. !
!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 2

 Kettlebell 365
!
Month 1!
Phase 1 - Reflexive Stability Reload!
!
The goal of this first month is to help you regain your reflexive stability with our
“Reflexive Stability Reload” program.!
!
What is reflexive stability?!
!
It’s your body’s subconscious and automatic ability to anticipate movement before it
occurs and move the right muscles and joints at the right time with the appropriate
amount of force in any given movement, whether climbing stairs, swinging a golf club, or
snatching a kettlebell. !
!
And there’s a special group of muscles that do that - your stabilizers. !
!
When you have poor reflexive stability, your stabilizers aren’t working correctly, so your
larger muscles, designed for movement, called your prime movers, have to not only
work to move you, but also to stabilize your joints, thus decreasing their ability to
operate as intended, and in doing so, creating muscle compensations. (Recall that
muscle compensations are inefficient and unnatural movement patterns.)!
!
An example of a loss of reflexive stability is slipping on ice or mud and not falling but
pulling your groin muscles instead. !
!
Or more appropriate to kettlebell training, pressing a kettlebell over your head and
feeling that tightness or soreness in your lower back. Or worse, swinging the kettlebell
and feeling that tightness or soreness across your lower back, right along or just slightly
above the belt line. !
!
By contrast, having great reflexive stability means you may slip on ice or mud, but you
recover your balance without pulling anything. And you can press or swing your
kettlebell without any sort of lower back issues whatsoever, neither during the workout
or the next couple of days.!
!
Over time, you develop movement compensations which decrease your body’s efficient
ability to move and function, which is what leads to the aches and pains and even
sometimes injury. !
!
(To be clear: Virtually no one ever completely loses all their reflexive stability. If that
were the case, you couldn’t get out of bed. However, we do lose the sensitivity of the
part of the body that controls reflexive stability - the vestibular system - your balance
system. And that loss of sensitivity can be regained.)!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 3
How do you get your reflexive stability back?!
!
Simple. !
!
I co-authored a book a couple of years ago on the subject called, Original Strength.
(You can get it on amazon if you want it.) There are three principles we use to restore
reflexive stability:!
!
1. Breathe diaphragmatically!
2. Stimulate the vestibular system through controlling the head!
3. Engage in midline crossing movement patterns and/or contralateral limb
exercises!
!
And we do this by using pieces of the neuro-developmental sequence - the engrained
program in your brain that “teaches” you how to move from the moment you leave your
momma’s womb until about the age of three. Pretty simple. !
!
However, many people find Original Strength too simple, meaning they can’t believe
that something so simple can be so beneficial. !
!
That’s why I developed the Reflexive Reboot Mobility Warm Up. !
!
It takes the principles we use in Original Strength and uses simple exercises or
variations thereof you may already be familiar with. !
!
We will use this Reflexive Reboot Mobility Warm Up at the beginning of each training
session. I also recommend you use it on your “off” days. Doing so will go a long way to
improving your ability to shed your compensations, aches, and other issues. !
!
You may be tempted to skip this. !
!
Don’t.!
!
That would be a very BIG Mistake. !
!
It will set the foundation for your training this month.!
!
Here it is:!
!
Lying Neck Rotations x 10!
Lying Neck Flexion x 10!
Segmental Rolling: Head and Leg x 3-5 each quadrant!
Quadruped/Child’s Pose with breathing x 10 breaths!
Quadruped Lat Stretch (Chair or Pole) with Breathing x 10!
Cat-Camel x 10 !
Quadruped “Thread the Needle” x 10!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 4

Half Kneeling Windmill “Thread the Needle” x 10 !
Hip Flexor Stretch, with breathing – 5 breaths each leg!
Hip Flexor Stretch with Rotation, with breathing – 5 breaths each leg!
Pumps x 10!
!
Don’t worry if you don’t know what those exercises are or how to do them, that’s what
the descriptions on the next page are for. !
!
Furthermore, !
! •
Don’t worry if you feel “crunchies” during certain parts of this circuit – that is
normal when you first start moving things that haven’t been moved in awhile. !
• Never, I repeat never, move into pain. If you have pain with these movements,
see your doctor.!
• For the kneeling and half-kneeling positions, you may experience knee
discomfort. That’s normal when you first get started. Your body will acclimate. In
the mean time, put a pad, cushion, or roll up a towel and place it under your
knee(s).!
• Attempt to move fluidly from one exercise to the next without rest – you should
need very little. If you start to sweat or feel out of breath, that’s fine. You’ll adapt.!
!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 5

 Reflexive Reboot Mobility Warm Up !
Exercise Descriptions!
!
!
Lying Neck Rotations!
!

!
! • Lie on your back!
• Place your tongue on the roof of your mouth (Swallow – it’ll go there naturally.
Now hold it there.)!
• Look over your left shoulder and then your right. !
• Repeat for 10 reps each side!
!
!
Lying Neck Flexion!
!
•Keeping your tongue on the roof of your mouth, pick
your head up as high as you can.!
•Think of rolling your chin to your chest.!
•Your shoulders should come off the floor slightly and
move down toward your hips.!
•You should feel your abs contract.!
•Place your head back on the floor.!
•Perform 10 reps.!
!
!
!
Neck Led Rolling!
!

!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 6
 !
!
!
!
!
!
!
!
!
!•
Start lying on your back and lift your head off the ground.!
• Look in the direction you want to go – look right and place your nose into your
armpit. Your body will roll right over onto your stomach.!
• Prop yourself up on your elbows.!
• Look over the opposite shoulder of the direction you want to go – if you want to
roll onto your back – look over your left shoulder and you’ll to your right and end
up lying on your back.!
• Repeat for both left and right sides.!
• Do 5 reps each side/direction.!
!
!
Leg Led Rolling!
!

!
!

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! • Start lying on your back!
• Lift one leg and reach across your body – your arms and head are relaxed, and
your arms are over your head!
• Let your leg pull your body onto your stomach/front!
• Keeping your arms and head relaxed, lift one leg and reach across your body!
• Let your leg pull you back onto your back!
• Repeat for 5 reps each direction!
!
!
Quadruped/Child’s Pose with breathing – 10 breaths!
!
!
•Assume a four-point position (on hands and
knees)!
•Rock back until your chest is on your quads and
your arms are out in front of you!
•Relax there and take 10 deep breaths into your
stomach. Your cue is to breathe into your stomach
so you can feel your stomach press into your legs
as you inhale!
!
!
!
!
Cat-Camel!
!

!
! • From “Child’s Pose,” straighten your arms so you are supporting your weight
evenly on your hands and your knees in a four point stance (quadraped)!
• Lift your head up and try to touch your chin to the ceiling. Your back should
become concave as you push your belly to the floor!
• Roll your chin down and push your upper and middle back into the ceiling
forming an arch!
• Go slowly and breathe at each position!
• Move slowly into and out of each position, attempting to create more and more
space in your upper and middle back!
• You should not feel your lower back much at all!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 8

 • Perform 10 reps!
!
Quadruped “Thread the Needle”!
!

!
! • From the four point stance, reach your right arm underneath and across your
body between your hand and your knee and exhale!
• Lead with your eyes and your head!
• Return to the start position and then repeat for a total of 10 reps!
• Do the same for the left side!
!
!
Quadruped Lat Stretch (Chair or Pole) with Breathing!
!

!
! • From the four point stance place your arms on a chair or grab a pole, like main
upright on the banister of a stairwell!
• Press them into the chair, and relax your head!
• Exhale and pull your shoulders apart – create space in your upper back and
between your shoulder blades!
• You should feel a stretch in your lats (the muscles on the sides of your body that
run from your armpits to your pelvis)!
• Perform 5 to 10 reps!
!
!
Half Kneeling Windmill “Thread the Needle”!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 9
 !

!
! • From quadruped, place your right foot next to and on the outside of your right
hand (this will be a lunge position, also known as “half kneeling”)!
• Reach up to the ceiling with your right hand and look up at it – this will cause
your body to rotate through the thoracic spine!
• Release your breath as you reach the top!

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 • From here, just like the “Quadruped – Thread the Needle” – reach your right arm
through the space between your left hand and left knee – lead the movement
with your eyes and your head!
• Release your breath at the end range when your hand is as far through as you
can comfortably get it!
• Then return to the HKW position only this time keep reaching behind you!
• Perform 10 reps on this side!
• And then perform 10 reps on the other side!
!
!
Hip Flexor Stretch, with breathing – 5 breaths each leg!
!
!
!•
Start in the half kneeling/lunge position!
•Reach up in the air with the hand on the same side of your
body as the leg that’s in front of you!
•Squeezing your glute on the leg that is down, drive your hips
forward and exhale!
•Reach for the ceiling at the same time!
•Then return to the start!
•Perform 5 reps and then switch sides!
!
!
!
!
!
Hip Flexor Stretch with Rotation, with breathing – 5 breaths each leg!
!
!
!•
This is performed exactly the same way as the previous
stretch except that you will reach across your body and grab
the opposite knee!
•This will open your hip and thoracic spine simultaneously!
!
!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 11
Pumps!
!

!
! • From quadruped, extend your legs behind you so you are in a push up position!
• Push your hips up in the air and look between your legs!
• From here, extend your head and look up at the ceiling and push your hips to the
floor – VERY IMPORTANT! Squeeze your glutes together hard as your hips
move toward the floor – and exhale!
• Look over one shoulder and drive the opposite hip toward the floor – keeping
your glutes squeezed very tightly!
• Then look over the opposite shoulder the same way!
• Then push your hips back up to the start position where your hips are up in the
air!
• Perform 10 reps – 5 reps looking over each shoulder – and alternate between
them!
!
!
(Exercise descriptions continue on the next page…)!
!
!
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!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 12
Bird Dog!
!

!
! • Return to quadruped!
• Lift your head and look at the wall in front of you!
• Extend your right arm and your left leg simultaneously so they are both parallel
with the floor and hold for 1 second!
• Return them to the floor – their starting positions, and perform a total of 10 reps.!
• Then do the same for the other limbs – the left arm and right leg – again, 10 reps
total.!
!
!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 13

 Month 1 Workouts!
!
We’re going to use a time-tested programming progression called the “A-B Split.” It is
simply the alternating of two different yet complimentary workouts.!
!
That means you’ll perform each workout 6 times over the course of the next month.
Coincidentally, some strength authorities believe performing the same workout 6 times
is the maximum number of times to perform a workout before the body accommodates
to that workout and needs a new stimulus to continue to provoke change.!
!
Here’s how that will look:!
!
! Week 1: A,B,A!
! Week 2: B,A,B!
! Week 3: A,B,A!
! Week 4: B,A,B!
!
And each workout, excluding the warm up, will only be 30 minutes. !
!
Why?!
!
Because shorter is better.!
!
It’s easier to keep your attention span and studies have shown that longer workouts
tend to make people hungrier and more lethargic. As a result they eat more food than
they normally would, thus destroying any sort of weight management benefit that
workout might have had. !
!
Sure, this isn’t a weight loss program, but remember, as your body starts to work more
efficiently, that is, the way it’s designed to work, and you start using your larger prime
mover muscles to actually move, and your stabilizer muscles stop doing the work of
your prime movers, then those prime movers will use more energy. And using more
energy means burning more calories. This varies from person to person but this has
been my personal experience and I have seen in time after time in my one-on-one
clients and my private coaching clients.!
!
Remember, each of these workouts is designed to increase your reflexive stability,
particularly focused on reflexive core stability, and help you shed movement
dysfunctions and compensations associated with a loss of reflexive stability. The
exercises we will be using are very simple kettlebell and bodyweight exercises designed
to do just that.!
!
(Reflexive core stability: Your body’s ability to stabilize the spine and pelvis using the
deep abdominal stabilizer muscles, the “inner unit,” which is like a box. These muscles

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 14

include the diaphragm, pelvic floor, transverse abdominus, internal obliques, and
multifidus.) !
!
And regaining reflexive core stability is vitally important for spine health, especially if
you’ve had a back injury, an abdominal surgery (including a caesarian section), or,
depending on the literature you read, any sort of lower body surgery or injury. This is
because these events shut down your body’s ability to use that “inner unit.” And
therefore, it needs to be “remember” how to use it again. Fortunately, it’s a simple
process. !
!
Unfortunately, failure to recognize this and/or act upon this information will continue to
set you up for future “issues” - aches, soreness, stiffness, tightness, and yes, even
injuries.!
!
One more thing here that’s vitally important to remember:!
!
! Do not use feed-forward tension on these exercises.!
!
What’s feed-forward tension?!
!
It’s pre-tensing your muscles before you use them in order to create structural stability.!
!
In other words, when you’re doing the Dead Bugs, do NOT pre-tense your stomach and
try to breath behind the shield. !
!
Part of the process in restoring reflexive [core] stability is to let your muscles contract
reflexively, in response to positioning and/or load, without you having to tell them to do
so. Failure to do that makes movement a cognitive, or thought-directed / thought-
through process instead of what it’s supposed to be - subconscious. !
!
So, all that being said, here are the workouts.!
!
!
Workout A!
!
A1. Dead Bug ! ! ! x 10-15!
A2. Bird Dog ! ! ! x 10-15!
A3. Half Get Up, L, R ! ! x 3-5!
A4. Single Leg Deadlift, L, R ! x 3-5!
A5. Get Up, L, R ! ! ! x 2-3!
A6. 1 Hand Swing, L, R ! ! x 10!
!
• Set your timer for 30 minutes!
• Perform A1 through A6 as a “strength circuit” - meaning you should rest where and
when you need to, for as long as you need to, within reason!
• Seek to perform as many rounds of this circuit as possible in 30 minutes!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 15

• Each workout, attempt to do one more set of an exercise or even one more full round
of the circuit, depending on your conditioning levels!
• Do NOT rush through this circuit by using sloppy form - ALWAYS focus on form first!
!
Workout B!
!
A1. Dead Bug x 10-15!
A2. Cross-Crawl Bird Dog x 10-15!
A3. Walkout to Plank x 10!
A4. Get Up to Half-Kneeling Windmill, L, R x 3-5!
A5. Reverse Lunge, L, R x 10!
A6. Seated V Press, L, R x 10-15!
A7. 1 Hand Dead Stop Swing, L, R x 10 !
!
• Set your timer for 30 minutes!
• Perform A1 through A7 as a “strength circuit” - meaning you should rest where and
when you need to, for as long as you need to, within reason!
• Seek to perform as many rounds of this circuit as possible in 30 minutes!
• Each workout, attempt to do one more set of an exercise or even one more full round
of the circuit, depending on your conditioning levels!
• Do NOT rush through this circuit by using sloppy form - ALWAYS focus on form first!
!
!
These workouts may look “simple.” !
!
They are. !
!
But my one-on-one and private coaching clients have found these to be some of the
most challenging ones because they expose your weaknesses and eliminate them in
the process.!
!
!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 16

 Exercise Descriptions!
!
!
The Dead Bug!
!
Beginner – Use Bent Knees!
If you’re especially weak in the middle, start here.!
!

!
! Start ! ! ! ! Midpoint 1 – With bent knees!
!

!
Midpoint 2 – With bent knee ! ! Midpoint 3 – More advanced, with !
! ! ! ! ! ! outstretched leg straight!
!

!
Midpoint 4– More advanced, with outstretched leg straight!
!
!
!
!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 17
Advanced – Use Straight Legs!
!
If you have some strength in your midsection, you can start with this variation. And of
course you can always combine the “beginner” and “advanced” and bend the knees as
much or as little as you need to.!
!

!
Start ! ! ! ! ! Midpoint 1!
!

!
Midpoint 2 !
(notice the arms and legs have switched)!

•
!
Lie on your back with your arms and legs in the air.!
• Lower your left arm over your head and your right leg toward the floor at the
same time. Ultimately, you want to be able to keep your arm and leg straight.!
• Focus on keeping your talibone off the ground the whole time – this is the key to
performing this exercise successfully!!
• Now raise both the arm and the leg at the same time and the same pace and
return to the start.!
• Perform by alternating reps between each side – right arm and left leg, then left
arm and right leg, and so on...!
• You may find your abs will be too weak to do this drill with a straight leg and/or a
straight arm, so the variations consist of bending the arm at the elbow and the
leg at the knee. Most people will struggle with keeping the leg straight, not the
arm.
!
!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 18
The Bird Dog!
!

!
Start ! ! ! ! ! Midpoint 1!
!

!
Midpoint 2!
! • Start on your hands and knees, with your head slightly up, eyes straight ahead.
Your legs and arms should both be perpendicular to the ground.!
• Extend your right arm and your left leg at the same time so they are both parallel
with the floor.!
• Reach as far as you can with the arm so your hand is in the position it would be if
you were shaking someone’s hand and you’re pushing your foot out through your
heel, with your toes pulled back.!
• Return to the start position and either complete all the reps for that arm and leg,
or alternate between arms and legs – left arm and right leg, then right arm and
left leg.!
!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 19

The Single Leg Deadlift!
!
!

!
!
1. Stand on one leg and hinge at your hip.!
• Look straight ahead.!
• Just like the Swing, Clean and Snatch, start by pushing your hips back.!
• One leg should start to elevate and lift off the floor.!
!
2. Push the elevated leg back to the wall.!
• As the torso bends forward and the hips go backward, elevate the back leg.!
• Keep the leg in line with the torso, forming a straight line from the heel to the
shoulder on the same side.!
• Grab the kettlebell with the hand opposite the foot you are standing on!
!
3. Stay connected in the middle.!
• Keep your midsection tight and your shoulders packed. This will prevent you from
rotating around your middle.!
• Contract the lat hard on the side of your body holding the kettlebell and attempt
to pull your shoulder toward your hip. !
• Although not shown in the picture, you can “mirror” this arm with the opposite
arm, holding both arms parallel, and making a fist with the hand not holding the
kettlebell!
!
4. Stand up.!
• Push your foot through the floor and squeeze the same glut and stand back up.!
• Make sure you stay tight through the middle.!
• The kettlebell may finish in front of you (easier) or beside you like a suitcase
(harder)!
!
5. Reverse the motion.!
• Fold back over, hinging through your hip(s), and pushing the outstretched foot
into the wall!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 20

 • When the KB touches the ground, release your grip momentarily, and then re-
grip the bell, and perform another rep!
!
!
The Get Up!
!
The Get Up can be described in 7 easy steps. They are:!
!
1. Cradle and grip the bell.!
!

!
!•
Place the kettlebell next to the shoulder on the side you are
working.!
•Roll to your side and cradle the kettlebell with both hands –
the working hand grips the kettlebell, and the opposite hand
covers it. !
•Roll on to your back and place the kettlebell on your
stomach.!
!
!
2. Press the bell overhead.!
!
!
•Move the bell so the arm is perpendicular to the
floor.!
•The elbow should be locked, and the shoulder
pulled into its socket.!
•Bend the knee on the side of the body that’s holding
the kettlebell.!
•Place the opposite arm on the floor approximately
45 degrees from the body.!
!
!
3. Roll up onto the elbow and then the hand.!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 21

 !
! • Take a deep breath and hold it. !
• Drive from the foot on the working side and roll up onto your elbow and exhale.!
• Once stable, roll up from the elbow onto the hand.!
!
!
4. Lift the hips high into the air.!
!
!
!•
Squeeze both gluts and lift your hips as high in the air
as you can.!
•You will be supporting yourself on one arm, the heel of
the straight leg, and the surface of your flat foot – like a
tripod. !
•Maintain your arm extended overhead.!
!
!
!
5. Sweep the leg and find the lunge.!
!
!
•Take your straight leg and pull it under your body placing it
next to and behind the hand that is on the floor.!
•You will end up in a position that makes your legs appear to be
90 degrees from each other. One knee will be pointing straight
ahead, and the other will be pointing at the hand on the floor.!
•Your neck is rotated looking up at the kettlebell in your hand.!
!
!
!
!
!
!
!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 22
6. Ascend from the lunge.!
!
!
•The knee that’s on the floor will be approximately 90
degrees from the other knee. Your hand is still on the floor.!
•Take your hand off the floor and move your body into an
upright position so you are looking straight ahead.!
•“Windshield wiper” the leg that’s on the ground so that both
legs are now parallel to each other, in a lunge position.!
•Drive from your back foot through your hips into your front
foot and stand up from the lunge.!
!
!
!
!
!
!
!
7. Descend and reverse.!
! •
Step back into the lunge so your knee is on the floor, and reverse the steps that
got you into a lunge.!
• “Windshield wiper” the leg back to perpendicular (90 degrees) from the front leg.!
• Fold into your hips and place your hand just in front of the knee on the floor.!
• Stick your leg back in front of you so it is once again straight.!
• Put your butt on the floor.!
• Roll down to your elbow.!
• Roll down to your shoulders.!
• Lower the kettlebell with two hands to your stomach.!
• Roll to your side and place the kettlebell on the floor.!
• Easy!!
!
!
The Half Get Up!
!
• Perform the Get Up from steps 1 through 3 !
• Then reverse the motion and repeat. !
!
!
The One Hand Swing!
!
There’s so much that can and should be said here, so instead of doing pictures and
writing exercise descriptions, I’ve decided to post a video. Two actually.!
!
Click the links below and they should open in a new window on your web browser. If
they don’t, then copy and paste them into your web browser’s address bar.!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 23

Video 1: https://youtu.be/aEdrPTRsn1g?t=1m54s!
!
Video 2: https://www.youtube.com/watch?v=amj34dDFup8!
!
!
The Cross-Crawl Bird Dog!

• The set up and finish is exactly the same as the regular Bird Dog!
• The difference is you’ll touch the opposite elbow and knee together underneath the
body before putting your hands back down on the floor and returning to the start
position.!
• If you find it too difficult or can’t touch the elbow to the knee, just touch anywhere
along your forearm to your knee.!
• Also, lead with your head. When you move from arm and leg outstretched, initiate by
looking down with your eyes, then tucking your chin to your chest, then touching your
elbow and knee together.!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 24

The Walkout To Plank (On Forearms)!
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 • Bend over at the waist and place your palms on the floor!
• Walkout until you are in a “plank” position – your body forms a straight line from
shoulder to hip to knee to ankle!
• Squeeze your glutes - this should facilitate a reflexive contraction of your abs!
• Lower yourself onto one forearm, then the other so both forearms are parallel to
each other!
• Keep your glutes squeezed - again, this should make your abs contract
automatically!
• Raise yourself back up to your hands, one at a time!
• Walk back to the start position – which is folded in half, with your palms touching
the floor – that’s 1 rep!
!
!
The Get Up To Half Kneeling Windmill!
!
Follow the Get Up sequence described earlier and stop at Step 5: Sweep The Leg And
Find The Lunge. The picture below is where you stop. Then you reverse the process
and go back to the start of the Get Up lying on the floor. That equals one rep.!
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The Reverse Lunge!
!

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Start and Finish! ! ! ! Midpoint 1!
!

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Midpoint 2
!
• Standing in place, take a large step back, keeping most of the weight on your front
foot. !
• Lower your body so your back knee touches the floor and your torso remains upright.!
• Stand back up by pushing the ground away from you with your front foot and return to
the start – with both feet together.!
• You may or may not use a kettlebell, based on how well you keep your balance.!
• If you do use a kettlebell, hold it the “off” hand - the hand on the opposite of the front
leg!
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Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 27
The Seated V Press!
!

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!
! • Sit comfortably on the floor, with your legs spread apart in a “V” (hence the
name)!
• Using two hands, lift your kettlebell to your shoulder!
• Contract your abs and press the kettlebell overhead from your waist.!
• Pause with your kettlebell overhead and make sure your can feel your shoulder
deep in the socket, so your lat is contracted.!
• Pull your elbow back down to your waist. !
• You should feel your abs, obliques, and lats working.!
!
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 28
The One Hand Dead Stop Swing!
!
Perform exactly the same way as the traditional 1H Swing, but start each rep from the
ground instead of letting the KB repeatedly swing between your legs for each rep.!
!
So, one swing, put the kettlebell down on the ground. Reset. Hike the KB back through
your legs, swing, put it down on the ground. Reset. Repeat.!
!
Here ends the exercise descriptions.!
!
Next up…

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 29

 Nutrition!
!
One of the things that many people neglect is nutrition. !
!
They mistakenly think that because they’re using a kettlebell (or kettlebells) that just
swinging the thing will magically make the fat fall off their bodies. !
!
I can tell you that after training people with kettlebells since 2002, that’s just not entirely
true.!
!
Some people experience that. !
!
But not very many.!
!
(Very advanced kettlebell users engaging in high volume kettlebell work can experience
it.)!
!
Why not?!
!
Because more often than not, for many people, as mentioned earlier, swinging
kettlebells actually makes them more hungry and more tired than normal, especially if
the workout is a longer, high volume workout, which many people, especially
Americans, do.!
!
True Story:!
!
In 2008 I opened a “kettlebell only” group training studio. Our focus was group kettlebell
training. As our first 12-week group drew to a close, some of the women complained
about their clothes getting tighter. !
!
I asked them if they were keeping food journals as we recommended. To a tee, not one
of them was. !
!
They had no idea how much they were actually eating. !
!
Chances are better than good that they were eating more than they used to in order to
accommodate from the “a$$-kicking” workouts they wanted with the kettlebells. !
!
So how do YOU eat during Phase 1?!
!
I’m a big fan of the simple. !
!
That’s why over the years I’ve defaulted to an intermittent fasting (IF) style of eating. It’s
really simple. !
!
Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 30
You don’t eat for the first half of the day - until around lunch. That meal is relatively light.
Then you eat a big dinner.!
!
The primary reason to engage in this pattern of eating is based on your circadian
rhythms, and the corresponding parts of your autonomic nervous system (ANS), and
which part of your ANS is dominant during that rhythm. !
!
There are two parts to your ANS: Your Sympathetic Nervous System (SNS) and your
Parasympathetic Nervous System (PNS). During the day, your SNS, responsible for
“fight or flight,” is dominant. This means during the day you’re body is geared for work.
In the evening and at night, your PNS, responsible for “rest and digest,” is dominant.
Therefore, it makes good sense to work with your body instead of against it. !
!
Eating in this pattern increases your body’s fat burning enzyme production and
keeps you in a literal “fat burning zone” until you eat. !
!
The fasting also helps you get in a “flow” state, where you experience high levels of
concentration. The light meal enables you to keep it. !
!
And the large meal at night helps you relax and wind down from a stressful day. The
best part is that you can eat a lot of calories, still be social, and not gain any fat,
assuming you do this right.!
!
So, how do you do this right?

Honestly, if you’ve been on my list for a long time or have been a customer of mine
before, you already know it, you’re probably just not doing it.!
!
Eat lean cuts of protein (meat, chicken, fish, pork, ham, eggs), fruit, and lots of
green veggies. !
!
Yeah, that’s pretty much “it.”!
!
Simple, right?!
!
On workout days, have some starches at dinner to help you refuel: Potatoes, sweet
potatoes, rice, quinoa, that sort of thing. Keep processed and refined foods like breads
and pasta to a minimum.!
!
Then treat yourself once a week to your favorite meal - whatever it is: Pancakes,
cheeseburgers and fries. Whatever. (Just one meal though - don’t get carried away.)!
!
If this sounds like a boring diet plan, remember, you’re only limited by your imagination.!
!
I’m a big fan of using lots of spices and low calorie condiments:!
!
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 • Curry!
• Mustard!
• Cumin!
• Salt and pepper!
• Salsa!
• Whatever else sounds tasty to you!
!
The key is staying away from “sauces” like ketchup and BBQ sauce, which are usually
heavily-laden with sugars/high fructose corn syrup.!
!
Here is what a “typical” IF day looks like for me:!
!
! 5am: Wake up, pour stein (large mug) o’ coffee!
! 7am: Off to school!
! 1pm: Lunch. 3 scrambled eggs and cheese. Can of tuna. More coffee.!
! 4/5pm: Workout.!
! 6pm: Dinner. Meat. Lots of meat. (Usually between 1-2 pounds). Veggies !
! (sometimes). White rice or potatoes.!
!
And yeah, it’s really that easy.!
!
It’s not uncommon for my wife to throw a 2-3 pound roast in the crockpot seasoned with
whatever she thinks best in the morning and it’s ready to go around dinner time. !
!
The key point to wrap your mind around is that you need to change how your eating if
you want to see the results you want to see.!
!
A Clean Slate!
!
Also, it would be unfair of me to not point this out:!
!
Many people get started with this lifestyle but retain the destructive remnants of
their old lifestyle, like one of my private coaching clients recently did. !
!
He switched his eating patterns, but kept his old comfort food habits. He’d eat crackers
and cookies and drink up to a six-pack of beer a night. He was wondering why he
wasn’t seeing any progress in the weight loss department. !
!
So when you do this, my suggestion is you go through your pantry and your cupboards
and get rid of - trash, give away, whatever - all your cookies, candy, crackers, chips,
pretzels, and any other snack food so you’re not tempted to emotionally/stress eat or
graze, or whatever reason you have for eating those foods. Bottom line: If they’re not
in the house, you can’t eat them. !
!
This is akin to giving yourself a “clean slate” and will help you out big time not just from
a fat loss perspective, but also from a health perspective, since many of those products

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 32

are laden with trans fats and high fructose corn syrup, both of which have been proven
to wreak havoc on your metabolism and cellular function in general.!
!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 33

 Wrap Up!
!
I think you’ll find this month’s Phase 1 program, “Reflexive Stability Reload,” is simple
and fun. You’ll also find it “challenging” in a gentle way. Some of the exercises will feel
way harder than they look and you may find yourself downright shocked. (The Dead
Bugs are really challenging for many people - they were for me when I first started doing
them, that’s for sure!) That’s ok. It’s all part of the relearning process. The good news is
that change, recapturing / reclaiming what you’ve lost comes very, very quickly for most.!
!
Finally, this month’s program makes a nice change of pace for people used to pounding
their bodies with a ton of “hardcore” workouts. !
!
The best part about it is that when you’re done, you’ll find you’re moving better than you
have in quite some time and hopefully pain and ache-free at that.!
!
If you have any questions, email me at support@kettlebell365.com.!
!
Talk soon.!
!
Geoff!
!
Geoff Neupert, CSCS!
Author, Presenter, Lifter of Heavy [Round] Things!

Copyright Geoff Neupert, 2015 And Beyond. All Rights Reserved. 34