Strength & Conditioning - Jon Engum: Week 4, Day 2

Jon Engum

Featured Coach - Master RKC

Brainerd , Minnesota, United States

Kettlebells, Strength Training, Martial Arts, Mobility & Recovery

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 2


RKC Arm Bar x 5 reps

Pullovers x 5 reps

Good Mornings x 5 reps

Goblet Squats x 5 reps

RKC Lunge Stretch x 5reps


Repeat the cycle 3 times.

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