Stephanie Rose

Simple Kettlebell Circuit focusing on strength, stability, and power for those needing a quick but satisfying workout!

3-4 Sets
Moderate (challenging) weight
60 secs rest in between (or as needed)

1. Double KB Racked Squat - 10
2. Double KB Single Leg Deadlift - 8-10/side
3. Deadstop Swing - 10

⚡️Join my last women’s-only 5-day experience of 2026: 14-18 Oct 2026, Austin, TX - 4 spots remaining!⚡️Check bio for details or comment ‘EVENTS’. Would love to have you there 🫶

Join me for my final women’s-only Workout & Recovery Experience of 2026, October 14-18 in Austin, Texas at the . ✨

Just 6 women.

This is for you if you:
• Already train, but want more guidance, structure, and intention
• Want to move better, not just harder
• Love strength, mobility, and learning new skills
• Crave a small, supportive environment with like-minded women
• Feel ready to reconnect with your body and challenge yourself in a new way

Over 5 days, we’ll train together, recover together, and spend time connecting with a group of women who simply get it.

You’ll leave stronger, more capable, and more connected to yourself than when you arrived.

This will be the last Workout & Recovery Experience of 2026.

If this feels like something you need this year, comment ‘ROSE’ or ‘🌹’ and I’ll send you the details, or head to the link in my bio. 🫶

Strength, mobility, and agility, are all essential if you’re looking to reach your peak athletic performance and improve your overall longevity.

These are 4 of the many movements that I love to incorporate into my training to maintain/build those qualities. Especially beneficial for martial artists, and anyone who performs high volume training, to PREVENT injuries, stiffness, and limited range.

Speed it up, or slow it down. Choose your tempo, but always try to master the movements first 🤌

Comment ‘EVENTS’ to get a sneak peak at our first workshop dates for 2026! Are we in your city? 👀

New video drop!

A little insight into why I do what I do, and how Martial Arts played a major role in the way I move today.

Comment ‘STORY’ to get the direct link to view the full video on my YouTube channel or search StephanieRosePhase6 🙃

3 bodyweight drills for you to try for your next (indoor/outdoor) workout!

1. Elevated Glute Bridge / Spinal “Peel” 10 Reps/Side

2. Lateral Shift 20 Reps

3. Twisting Dragon Lunge 6-8 Reps

➡️ For five days in April, a small group of us will train together inside the Dojo here in Austin - exploring strength, mobility, recovery, and the kind of intentional movement that actually makes your body feel better.

This event isn’t just about the training. It’s about the connection, the learning, and the space to slow down and focus on yourself for a few days.

Every group that comes through leaves as something more than attendees. They leave as a community.

April 13–17 is the next one!

A few spots are still open if you feel called to join us.

🖤 Link in bio for the details or comment ‘EXPERIENCE’ to reserve your spot today

Your Next Lower Body Prep Circuit 🫶

Plus a bonus mobility chain on slide 4 that you have to try!

1-3 Sets (whatever you have time for), minimal rest in between movements - Enjoy!

🗓️ALSO! New date-drop for the first MEN & WOMEN’S Phase SiX Workout & Recovery Experience this APRIL 13-17 at the ! Just 3 spots left - 💬 Comment ‘EXPERIENCE’ to get the link to reserve your spot!

Save this post so you can add these mobility drills into your session this week! 👇

1.) Seated Pancake Fold (6-8 Reps)

2.) Sissy Squat to Reverse Nordic (2-4 Reps)

3.) Loaded Hamstring Extension (6 Slow Reps)

Build up to these and more with in-depth tutorial videos from my 12-week strength and mobility program - Make It Look Easy! Available on my app (link in bio) or comment ‘MILE’ and I’ll send you the direct link in your dm’s 💬