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Program Description

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

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If you enjoyed the mash up of movement and the feeling you got from "Full Body MSRND Vol.1"...let's keep the good vibes and creativity flowing with "Full Body MSRND Vol.2"! 

Over 4 weeks, we will advance movements that have become familiar, increase load while using the same bells, learn new and fun ways to string movements together, and tune into the body with some intuitive movement. 

So if you're ready to join me on the patio and have all the neighbors thinking... "WHO are they...and WHAT are they training for?!"...LETS MSRND!!

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By now, some moves have become familiar and smooth *ROCK ON*...now let's spice them up with some added stability, rotation, and complexity! 

Increased LOAD, increased STRENGTH, increased SKILL...same bells from last time...

Transitions you may not have thought of...and will serve as fuel for your creativity in movement. 

Ramping up the intensity...AND the mindfulness. Tune in, quiet the noise, and find what feels good in that moment. 

Program Expectations

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

x2 Light - Moderate Kettle Bells & A Yoga Mat…and some TUNEZ🤘🏼

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About the Methodology

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

If you enjoyed the mash up of movement and the feeling you got from "Full Body MSRND Vol.1"...let's keep the good vibes and creativity flowing with "Full Body MSRND Vol.2"! 

Over 4 weeks, we will advance movements that have become familiar, increase load while using the same bells, learn new and fun ways to string movements together, and tune into the body with some intuitive movement. 

So if you're ready to join me on the patio and have all the neighbors thinking... "WHO is that and WHAT are they training for?!"...LETS MSRND!!

DBL KB + MOBILITY *W1D1*

Rest Day

SGL KB + MOBILITY *W1D3*

STRENGTH & MOBILITY FLOW *W1D5*

FULL BODY MOBILITY *W1D7*

DBL KB + MOBILITY *W2D1*

SGL KB + MOBILITY *W2D3*

STRENGTH & MOBILITY FLOW *W2D5*

FULL BODY MOBILITY *W2D7*

DBL KB + MOBILITY *W3D1*


SGL KB + MOBILITY *W3D3*

STRENGTH & MOBILITY FLOW *W3D5*

FULL BODY MOBILITY *W3D7*

DBL KB + MOBILITY *W4D1*


DBL KB + MOBILITY *W4D3*

STRENGTH & MOBILITY FLOW *W4D5*

FULL BODY MOBILITY *W4D7*

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down.   

Move slow and controlled through each movement, coming back to center before alternating directions.   

*Looking for a quick stretch NOT pain*


Around the World Neck Mobs

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down. 

Interlace the fingers and slowly create an infinity motion while keeping the wrists connected. 

*should feel like a mobility challenge rather than moving through pain*

Infinity Wrist Rolls 

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down. Bring arms to a 90 degree bend and for arms touching. 

Keeping arms at a 90 degree bend, move through external rotation, extension, external rotation, back together. 

Then through external rotation, internal rotation, tap fingers behind the back, internal rotation, external rotation, and back together. 

Move slow and controlled through these motions, matching breath to movement. 


Shoulder Articulations

SET UP: Find a tabletop position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees under hips, tops of feet pressing into floor.

Move from cat to cow…tuning into where there may be sticky points, taking any rotations and movements that feel good. Match breath to movement. 

Intuitive Cat / Cow

SET UP: Find a tabletop position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees under hips, tops of feet pressing into floor. 

Push into your base hand as opposite arm reaches up to the sky *gaze follows*. Thread the rotating arm under the chest and through sliding it across the floor. Shoulder and head will come to rest on the ground. 

Maintain a straight back, keep reaching fingertips, and take a couple rounds of breath sinking into the twist. 

Push into base hand and reverse the whole motion back to tabletop.

Tabletop Rotation / TTN

BEAST SET UP: Neutral spine, shoulders over wrists, fingers spread, push the floor away, feet hip-ish width apart, knees lifted an inch off the ground *in line with bellybutton*.

CRAB SET UP: Create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward.

Contralateral Lift/Activation: Push into opposite hand / foot and engage the core. After weight has been transferred, lift other hand and foot an inch off the ground for a quick pause.

Alternate sides.

Beast / Crab Activations

SET UP: Find a supine position, arms out to a T, knees bent, feet a bit wider than hips width. Drive the lower back into the ground. 

Slowly lower leading knee down to ground as you resist against trailing knee to create space in the hips. Keep core engaged, move slow and controlled back and forth through this motion. 

Articulated Windshield Wipers 

SET UP: While maintaining a straight back, sink into the deepest squat possible while holding the bell by the horns.  

Use arms to drive knees out to open the hips, allowing the load of the bell to help sink deeper. Intuitively shift, rock, and match your breath to movement. Tune into where there may be sticky points and what feels good. 

Loaded Deep Ape *Intuitive Rock*

SET UP: Find loaded beast position - toes tucked, hips over heels, knees driving out, neutral neck/spine, arms stretched out in front, hands pushing into floor, fingers spread.  

Powerful step forward, replace hand with foot, pull elbow back into side body, gaze forward.  

Shift back to extend front leg for hamstring extension. Don’t force it, looking for activation / quick stretch. 

Return through front step, back to loaded beast. Alternate sides. 

Front Step / Hamstring Extension

WARM UP 

SET UP: Crab Position - create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face.

Push through base hand to bring the hips up to full extension as you squeeze the glutes. Rotate to look at base hand as you frame the head with rotating arm.

Reverse this path to modified crab position *rotating arm still lifted*. Push into base hand to slowly shift your weight forward over feet and swing free arm forward, around, and plant behind landing in modified crab on opposite side. Continue to crab reach.

Alt Crab Reach *Roll Through*


SET UP: Find kickstand position with bells on either side of base foot (70% in base foot / 30% in kickstand foot). Keeping back straight and chest forward, hinge hips back and grab the bells. Activate lats by sending shoulder blades down the back.

ROW: Push into base side handle and row opposite bell into side body / rib area. Brief pause at the top, slowly return to start.

DL: Drive through base foot to stand up straight for deadlift. Slowly hinge back down. 

SA Dead Clean: *similar to the pop clean* Let go of base side bell / keep your grip on kickstand side bell. Powerfully drive through the ground to stand. As the bell travels straight up, pull your elbow back, punch up through the bell, and allow it to smoothly rotate around the wrist landing in SA rack position.

Slowly lower back through hinge to starting position. 

Kickstand SA Row / DL / SA Dead Clean

SET UP: Find static beast position. 

Ground through opposite hand and foot as you rotate opposite leg under and through the window. Once base leg toes are pointing straight forward plant the heel to stop rotation, gently sit down, and pull elbow up and back next to head. 

To return to beast, push into base hand and pivot on base foot to reverse the motion. Alternate sides. 



Alt Side Sit Thru

SET UP: Find a kickstand double racked position. 

As you lower into your squat, brace the core and pull the floor apart. Drive through the feet to stand (70% base leg / 30% kickstand leg). Using this momentum, press the base leg side arm overhead. 

Lower bell back down to racked position before continuing to next rep. 

DBL KB Kickstand SA Thruster

SET UP: Find a double racked position and bring feet closer together. Press one bell overhead. Engage the core.

Shift your weight into base foot before bringing marching leg up to 90 degrees. Slight pause at the top before bringing the leg back to starting position.

*try to avoid swaying side to side & flaring the ribs out in this position*

DBL KB Offset Overhead March

W1D1 CIRCUIT

SET UP: Find prone position - feet hip width-ish apart, arms reaching out in front shoulder width apart, neutral neck.

Inhale as you lift arms, chest, and feet a few inches off the ground. Pull arms back and down like pulling through water to activate lats *keep shoulders away from ears*. Reverse arms and lower back down to starting position. 

Keeping elbows in, pull hands under shoulders and tuck the toes. Push the floor away and pike the hips back to down dog.

Come up onto toes and articulate the spine to roll forward into plank. Slowly lower all the way to the floor keeping elbows at your sides.

Return to starting position.

Prone Pull Back / Down Dog

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats / shift your weight evenly throughout feet.

SWING: Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon*.

SNATCH: explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly.

DOWNSWING: Pop the bell off the wrist to initiate the downswing. Pull the elbow in close to the body as the bell travels down, and smoothly absorb the bell's momentum into a hinge.

RESET: Park the bell back at starting position. 

SA Swing / Snatch *Dead Stop*

SET UP: Find a plank position. 

Walk one foot in at a time finding static beast position.  

Underswitch: Ground through base limbs (opposite hand/foot) as you lift traveling limbs (opposite hand/foot). Rotate the traveling leg under the body and plant the base heel to land in crab position. 

To make your way back to beast: lift base heel, and push into base arm to rotate traveling leg under the body landing in static beast. 

Return to plank and continue underswitches in other direction. 

*stay low to ground while rotating / keep the core engaged* 

Plank Underswitch

SET UP: Start with feet close together, gripping the bell by the horns. Crush the bell to activate the upper body. 

Step out into a lateral lunge. *Good rule of thumb: knee lines up with big toe* 

Press the bell out for a quick pulse. You do not need to fully extend...whatever range of motion that keeps you feeling challenged but stable through the core & upper body is the goal. 

Press through lunging leg to stand. 

Lateral Lunge / Press Out

SET UP: Find a half kneeling position. Shoulders back and down, core engaged. Bring the bell into a SA racked position on the side of the front leg. Pivot back knee/shin 45 degrees and press bell overhead. 

Rotate upper body toward loaded side and hinge into loaded hip as your reach for the ground and look up at the bell *maintaining a straight back*. 

*As you hinge, think about sending your loaded hip back at a 45 degree angle - in line with pivoted shin*

To reverse this motion, press evenly through both feet and use core to lift top body coming back to standing. 

*IMPORTANT: Until you are fully back to an upright position, do not take your eye off the bell* 



1/2 Kneeling Loaded Windmill

W1D3 CIRCUIT

THE FLOW: Inch Worm - Prone Pull Back - Down Dog - Loaded Beast - Front step - Assisted Cossack - Front Step - Feel Good Flow - Loaded Beast - *other side* Front Step - Assisted Cossack - Front Step - Feel Good Flow - Return to Plank - Rev Inch Worm

SET UP: Start with feet hip-ish width apart, torso lengthened, core engaged, shoulders back and down.

-Sink down into deep ape *keeping the back straight*
- Walk the hands out to plank *push the floor away*
- Roll down onto belly *lower hips then chest - engage glutes and core*.
- Reach arms shoulder width out in front of you. Inhale as you lift the arms and legs a couple inches of the ground *neutral neck* 
- Pull elbows back into goal post position to activate lats and slowly extend arms back out. 
- Lower legs and arms back down. Keeping the elbows in, pull hands under shoulders and tuck the toes. 
- Push the floor away and articulate the spine back to down dog.
- Lower hips into loaded beast and take a powerful front step *big exhale*. 
- Pivot your back foot and walk yourself back to an assisted cossack squat *use your hand placement for stability*.
- Return to front step and take a feel-good flow, reaching up and around *gaze follows hand*
- Return to loaded beast and repeat on the other side. 
- After you've completed the feel-good flow, bring front leg back to plank and reverse your inchworm to standing *hips stay low*

*Match your breath to movement & move slow and controlled* 

The Surfer (V3)

THE FLOW: Swing / Snatch (x2) - Thruster (x2) - Offset Overhead March (x2 ea side)

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats and shift your weight back *evening distributed through feet*.

- Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon* 
- Explosively push the floor away to stand. Keep the elbow close to your body as the bell travels up. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly. 
- Keeping your core engaged and torso upright, lower down into a squat. Drive through the floor to standing and use the momentum to press the bell overhead *shoulder away from ear*.
-  Keep the bell overhead and shift weight into leg opposite the bell before bringing knee to 90 degrees (x2 marches ea side). 
- Resist the bell back to racked position before bringing it back through hinge to starting position. 

SGL KB Go-To Flow (V2) 

W1D5 CIRCUIT

SET UP: Sink into the deepest squat possible while maintaining a straight back. Use backs of arms to drive knees out and open hips. 

Come up onto the balls of your feet. In the direction of travel, place back hand in front of forward traveling foot. Push hands into the ground and shift weight into shoulders as feet travel *hips stay low*.

Back foot lands first in line with forward hand. Reach across and over for side body stretch as you sit back into deep ape position *rotate chest open to the sky if possible*

Alternate sides. 

Lateral Traveling Ape *Rotational Reach*

Rev Snow Angel / Down Dog / Eccentric Pushup

SET UP: Find a wide legged stance. *Good rule of thumb - T-out your arms and walk your feet out in line with wrists*

Using your hands for support, sink into the deepest cossack squat possible while maintaining a straight back. Slowly alternate, taking a slight pause on each side. 

If your heels are lifted and/or struggling a bit with balance, play around with hand placement (EX: one front / one in the back) to create more stability and gently guide the heel down finding more ankle flexion. 

For more of a hamstring stretch in extended leg, gently flex the foot.  


Alt Assisted Cossack

SET UP: Start in supine position, knees stacked over hips (bent at 90 degrees). Press palms against thighs / thighs against palms to light up the core. Drive your lower back into the ground.

As you slowly lower one toe to the ground to tap, keep tension between opposite side palm and thigh to stabilize.  

Return to starting position before alternating.

Supine Alt Toe Tap *Activated*

W1D7 CIRCUIT

W2D3 CIRCUIT

W2D7 CIRCUIT

SET UP: Find beast position. 

Underswitch: Ground through base limbs (opposite hand/foot) as you lift traveling limbs (opposite hand/foot). Rotate the traveling leg under the body and plant the base heel to land in crab position. Bring rotating arm out in front of face.

Push through base hand to bring the hips up to full extension as you squeeze the glutes. Rotate to look at base hand as you frame the head with rotating arm.

Reverse this path to modified crab position *rotating arm still lifted*.

To make your way back to beast: lift base heel, and push into base arm to rotate traveling leg under the body landing in static beast.

Continue in other direction. 

Alt Crab Reach *Underswitch*

SET UP: Find kickstand position with bells on either side of base foot (70% in base foot / 30% in kickstand foot). Keeping back straight and chest forward, hinge hips back and grab the bells. Activate lats by sending shoulder blades down the back.

ROW: Push into base side handle and row opposite bell into side body / rib area. Brief pause at the top, slowly return to start (X2). 

DL: Drive through base foot to stand up straight for deadlift. Slowly hinge back down (X2). 

SA Dead Clean: *similar to the pop clean* Let go of base side bell / keep your grip on kickstand side bell. Powerfully drive through the ground to stand. As the bell travels straight up, pull your elbow back, punch up through the bell, and allow it to smoothly rotate around the wrist landing in SA rack position (X2). 

Slowly lower back through hinge to starting position. 

Kickstand SA Row / DL / SA Dead Clean (X2)

SET UP: Find static beast position. 

Ground through opposite hand and foot as you rotate opposite leg under and through the window. Once base leg toes are pointing straight forward plant the heel to stop rotation, extend leg / point the toes, and pull elbow up and back next to head. *think about extending elbow and toes away from each other / creating space*

To return to beast, push into base hand, pull leg in and pivot on base foot to reverse the motion. Alternate sides.


Alt Side Kick Thru

SET UP: Find a kickstand double racked position. 

As you lower into your squat, brace the core and pull the floor apart. Drive through the feet to stand (70% base leg / 30% kickstand leg), pivot on base foot, and rotate to press overhead *toward the open side / kickstand side*.

Pivot back to face forward and bring the bell back down to racked position. 

DBL KB Kickstand Rotational Thruster

SET UP: Find a double racked position and bring feet closer together. Press both bells overhead. Engage the core.

Shift your weight into base foot before bringing marching leg up to 90 degrees. Slight pause at the top before bringing the leg back to starting position.

*try to avoid swaying side to side & flaring the ribs out in this position*

DBL Overhead March

W3D1 CIRCUIT

WARM UP

SET UP: Find prone position - feet hip width-ish apart, arms reaching out in front shoulder width apart, neutral neck.

Inhale as you lift arms, chest, and feet a few inches off the ground. Pull elbows back into a goal post potion to activate lats *keep shoulders away from ears*. Reverse arms and lower back down to starting position. 

Keeping elbows in, pull hands under shoulders and tuck the toes. Push the floor away and pike the hips back to down dog.

Come up onto toes and articulate the spine to roll forward into plank. Slowly lower all the way to the floor keeping elbows at your sides.

Return to starting position.

Prone Pull Back / Down Dog *Eccentric Pushup* 

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats / shift your weight evenly throughout feet.

SWING: Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon*

SNATCH: explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly.

DOWNSWING: Pop the bell off the wrist to initiate the downswing. Pull the elbow in close to the body as the bell travels down, and smoothly absorb the bell's momentum into a hinge.

Complete 2 rounds and park the bell back in starting position to reset. 

SA Swing / Snatch (X2) *Dead Stop*

SET UP: Find a plank position.

Complete one surfer get up landing back in plank. Walk one foot in at a time finding static beast position.

Underswitch: Ground through base limbs (opposite hand/foot) as you lift traveling limbs (opposite hand/foot). Rotate the traveling leg under the body and plant the base heel to land in crab position.

To make your way back to beast: lift base heel, and push into base arm to rotate traveling leg under the body landing in static beast.

Return to plank and continue get up & underswitches on the other side.

*stay low to ground while rotating / keep the core engaged*

Surfer Get Up / Underswitch 

SET UP: Start with feet close together, gripping the bell by the horns. Crush the bell to activate the upper body. 

Bring leg back and across to lunge *keep hips squared to the front* 

Press the bell out for a quick pulse. You do not need to fully extend...whatever range of motion that keeps you feeling challenged but stable through the core & upper body is the goal. 

Press through lunging leg to stand. Alternate sides. 


Alt Curtsy Lunge / Press Out

SET UP: Feet hip-sh width apart, shoulders back and down, core engaged. One arm presses bell overhead / opposite arm reaches out to the side. Loaded side foot points forward / non loaded foot pivots out 45 degrees.

Rotate upper body toward loaded side and hinge into loaded hip as you trace your hand down the pivoted leg and look up toward the bell *maintaining a straight back*.
 
*As you hinge, think about sending your loaded hip back at a 45 degree angle - in line with pivoted foot*

To reverse this motion, press evenly through both feet and use core to lift top body coming back to standing. 

*Take a healthy bend into the pivoted knee and a slight bend in loaded knee to allow yourself to sink deeper into the hip while still maintaining a stretch in the loaded hamstring* 

*IMPORTANT: Until you are fully back to standing position do not take your eye off the bell* 


Loaded Windmill

W3D3 CIRCUIT

THE FLOW: Inch Worm - Eccentric Puhup - Prone Pull Back - Down Dog - Loaded Beast - Front step - Assisted Cossack - Front Step - Feel Good Flow - Pop Switch - *other side* Front Step - Assisted Cossack - Front Step - Feel Good Flow - Return to Plank - Rev Inch Worm

SET UP: Start with feet hip-ish width apart, torso lengthened, core engaged, shoulders back and down.

-Sink down into deep ape *keeping the back straight*
- Walk the hands out to plank *push the floor away*
- Keeping the elbows in, slower slowly all the way down to the ground. 
- Reach arms shoulder width out in front of you. Inhale as you lift the arms and legs a couple inches of the ground *neutral neck* 
- Pull elbows back into goal post position to activate lats and slowly extend arms back out. 
- Lower legs and arms back down. Keeping the elbows in, pull hands under shoulders and tuck the toes. 
- Push the floor away and articulate the spine back to down dog.
- Lower hips into loaded beast and take a powerful front step *big exhale*. 
- Pivot your back foot and walk yourself back to an assisted Cossack squat *use your hand placement for stability*.
- Return to front step and take a feel-good flow, reaching up and around *gaze follows hand*
- Instead of returning to loaded beast, use the momentum of swinging the rotating arm forward to pop up and switch legs landing in a front step on the opposite side.
- Continue on to assisted cossack & feel-good flow. 
- After you've completed the feel-good flow, bring front leg back to plank and reverse your inchworm to standing *hips stay low*

*Match your breath to movement & move slow and controlled* 

The Surfer (V4)

THE FLOW (Kickstand): SA Row / Dead Clean (X2) - Rotational Thruster (X2) - Offset Overhead March (X2 ea)

SET UP: Find a kickstand position (70% base leg / 30% kickstand leg). Hinge the hips back and grab the bell with kickstand side arm. Slide the shoulder blades down the back to activate the lats. 

- Row the bell into side body, lower back down 
- Drive through feet to stand, pull the elbow back, and punch up allowing the bell to smoothly rotate around the wrist to racked position (X2). 
 
- From SA racked potion, lower into your squat *brace the core and pull the floor apart* 
- Drive through the feet to stand, pivot on base foot, and rotate to press overhead *toward the open side / kickstand side* (X2)

- Keeping the bell overhead, turn toward base leg and bring kickstand leg up to march *engage core / base leg glute and quad for stability*. (x2 ea)

- bring bell down to racked position, step back to a kickstand, and hinge back down to starting position. 

*match breath to movement, move slow and controlled*
