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President of CaliCaveman and a trainer to celebrities and sports figures, Jason teaches world-wide and and regularly competes in kettlebell sport. His certifications include National Academy of Sports Medicine Certified Personal Trainer; International Kettlebell and Fitness Federation Instructor, American Kettlebell Club Coach, Russian Kettlebell Certified Instructor, Z-Health Movement Therapist, and Active Release Therapist. He is currently focused on the re-introduction of Indian clubs to North America, used by Indian and Persian warriors thousands of years ago. Jason has a love for children, having volunteered with Ronald McDonald House as a camp counsellor for kids with cancer.

Here is just a mini-preview of what Jason will teach with his methodology, “The Value of 5 & 5”. These five kettlebell and indian club movements, in combination are designed so you can do them from home in as little as 10-15 minutes to get your body in it's best shape possible while preventing injury as you age. Jason will also talk about the importance of joint mobility and how to alleviate pain and stress from your body for both office and non-office jobs.

First 40 participants to register get to keep their equipment! Limited tickets available. Click here or call 1-877-705-BODY (1-877-705-2639)

The Value of 5 & 5

PART I: Kettlebell

During dynamic natural human movement, the kettlebell becomes a loaded extension of the body. This is exactly why chiropractors and physical therapists are now gaining interest in the role kettlebells can play in rehabilitation. Due to the multiple joint movements in kettlebell exercises, multiple muscles are being worked at the same time in the safest way possible, promoting joint mobility, injury prevention and a gradual sustainment of strength and conditioning as you age.

I. Swing

The swing is a movement very natural to the body. In the swing, you are swinging the kettlebell between your legs and then out in front of your body. The power is generated through the lower body and then transferred to the arms. The legs, glutes and back are getting most of the work. This exercise alone can potentially prevent many low back injuries.

1. You will learn how to safely position the kettlebell before beginning "45/45"

2. You will learn how to grab the handle in the safest and most secure fashion

3. You will learn the proper breathing technique for more efficiency

4. You will learn the importance of balance

II. Clean

The kettlebell clean is an exercise that begins similarly to the swing by swinging the kettlebell between your legs. This movement allows for a natural resting position close to your body with your elbow on or near to your hip. This resting position is called the "rack". The "rack" is a spot to briefly rest before moving into another exercise. Areas targeted are the legs, glutes, back, and biceps.

1. You will learn how to find the most comfortable "rack" position for your body type

2. You will learn to take advantage of the weightless period and apply the "orbit" technique

3. You will learn the most appropriate breathing for resting motion

4. You will learn how to safely transition from the rest position to activity with the “shoulder bump” technique

III. Squat

Squatting is a movement that is inherent to our biology. All infants squat as they transition from crawling to walking. Our ancestors effortlessly squatted countless times a day as they performed agricultural tasks before advanced farming technology was introduced. The squat is one of the best compound exercises to work the major muscles groups from glutes, legs, back and abdominals. The kettlebell squat loads the body unilaterally, your core musculature will benefit. Doing your best to remain balanced, you will begin with the kettlebell in the "rack" and squat as low as you can comfortably go and then stand back up and repeat. Areas targeted are glutes, legs, back and abdominals.

1. You will learn the safest way to position your feet and knees while squatting.

2 You will learn the "safety squat" for those who lack range of motion in the ankle.

3. You will learn the "cobra touch downs" drill to help relax the muscles of your lower body

4. You will learn the appropriate breathing style for squatting.

IV. Push Press

The kettlebell push press is an exercise that allows you to safely press the kettlebell overhead by generating the initial force from your legs. It is safer on the shoulder joint than a regular strict press and you will work more muscles at once. Muscles targeted are the quadriceps, deltoids and triceps.

1. You'll learn why knee flexion/extension is more efficient than flexion/extension at the hip during a push press

2. You will learn the proper alignment of “bone stacking” at the overhead lockout position

3. You will learn proper breathing for the push press

4. You will learn how to use gravity to conserve energy for more repetitions

V. Windmill

The windmill can be done with a kettlebell or just your bodyweight. It is one of the best core strengthening exercises that challenges you in multiple planes of motion. Similar to a yoga triangle, this type of movement has been used over centuries to stretch and condition the body. The windmill begins by turning both feet in the same direction (optional), push pressing the kettlebell overhead, then as you shift your hips toward the kettlebell side, you lean to the front and to the opposite side of your extended arm and lower yourself until you can touch the medial side of your shoe or the floor. At this point you stand back up with the kettlebell still in the overhead position. During the entire movement your eyes are fixed on the kettlebell for safety and coordination. Areas engaged are hamstrings, low back, shoulders, triceps, abdominals and obliques.

1. You will learn the bottom loaded version of the windmill

2. You will learn the safest way to breathe during the windmill

3. You will learn the alternating windmill, (bodyweight only) as a warm up technique

4. You will learn the best lumbar mobility drill to prepare for the windmill

PART II: Indian Clubs

Indian Clubs have been around for thousands of years and were originally used by Indian and Persian warriors to develop coordination, endurance strength, and fluidity. Using the clubs regularly, will keep shoulders mobile and injury free. If the exercises are performed while the body is relaxed and free of tension, the clubs will create a dynamic traction in the shoulder girdle, helping to loosen stubborn connective tissue and tight muscles. The Indian clubs at our workshop are one pound each, so anyone can benefit from them, regardless of individual strength level. Though they are light, most of the weight is at one end of the clubs so there is an exponential loading factor as you swing them which results in unsurpassed mobility.

I. Folding Arc

The folding arc is a great drill to mobilize the shoulders in the sagital plane while warming up the legs. The Indian clubs begin overhead and as they fall in front of your body, you fold at the hip and let your arms swing behind you.

II. Falling Arc

The falling arc is a nice way to ease into frontal plane shoulder mobility by adding some transverse plane rotation in your trunk. As the club falls from over head left and arcs back up to overhead right your body rotates in the direction of the club. The sagital plane version is exactly the same with the exception of the movement is front to back. It will also be covered.

III. Falling Circles

The falling circles are a progression in the frontal plane shoulder mobility. There is slightly more speed and a stronger dynamic traction in this exercise. The clubs fall either to the inside or outside and cross each other at the bottom and then again at the top. Both inside and outside versions will be covered.

IV. Rotating Guard

The rotating guard is a slightly more complex Indian club drill. The clubs start out pointing away from each other while your fists are guarding your chin (like in some martial arts). Then you will rotate your wrists so that the clubs are both pointing behind you and over your shoulders. From here you will pinch your scapula together and horizontally abduct, (swing your elbows out to the sides), your upper arms and then push the clubs outward and let them fall downward. They will cross each other at the bottom and return to your original guard position and repeat. This drill is great for those having difficulty with rounded shoulder posture, such as the average office employee

V. The One Arm Figure 8's

The one arm figure 8's are a fun club drill that will sharpen coordination and really open up stiff shoulders in a hurry. It is a great drill to do if you don't have time for more than one of the Indian club exercises. While generating the momentum from your trunk, (core), you will relax the arm and swing the club from top right to bottom left and up to top left and on to bottom right then back up to top right in one fluid figure 8 and repeat the flow! Forward and backward versions will be covered.