This four-week program from Master RKC Jon Engum, author of the book "Flexible Steel," promises to "breathe new life into your high mileage body." How does Jon propose to do this? By strengthening the 'four knots' - the hips and shoulders. Building strength and increasing flexibility in these areas will provide tremendous benefits for athletic performance and everyday life.

 

Follow this link to read more about Jon's unique approach and learn about each of the six exercises used in the program. Jon recommends doing these workouts in the morning or before your other training sessions.

 

To learn more about Jon, read our feature interviews:

Featured Coach: Jon Engum, Part 1 - Finding Balance

Featured Coach: Jon Engum, Part 2 - A Master's Thoughts on Coaching

 

Week 4, Day 1

 

1) RKC Arm Bar x 5 reps

    Pullovers x 5 reps

    Kettlebell Good Mornings x 5 reps

 

2) RKC Arm Bar x 5 reps

    Pullovers x 5 reps

    Kettlebell Good Mornings x 5 reps

 

3) RKC Arm Bar x 5 reps

    Pullovers x 5 reps

    Kettlebell Good Mornings x 5 reps

 

4) Tactical Frog - 1 round through the series

 

5) Goblet Squat x 5 reps

    RKC Lunge Stretch x 5 reps

 

6) Goblet Squat x 5 reps

    RKC Lunge Stretch x 5 reps

 

7) Goblet Squat x 5 reps

    RKC Lunge Stretch x 5 reps