We Are Jay & Steph Rose, Phase SiX, And This Is How We Workout

Start off by telling us about yourself and your journey:
We are Jay & Steph Rose, we founded Phase SiX, which is a multimedia company which also specializes in unconventional fitness, around 8 months ago in Australia after relocating from London.

Our popularity in the USA took off within the first month, so we decided to head over to the States in order to spread our message as well as further our education through various training systems like the ONNIT Academy.

How did you get into fitness?
Jay Rose: I got into fitness what can be considered quite late, at years old when I dropped a set of keys on the floor, when I went to pick them I realized that it was very difficult (it felt almost impossible) which terrified me as I thought if I can’t squat down at 26 what will it be like in 5-10 years. It was a fork in the road type of moment & I knew something had to change.
The very next day I started my fitness journey to become stronger whilst also being able to move better & have a great range of mobility.
At the age of 33, one of my main specialties is movement. One of my message that I want to send out into the world is that is never too late to start.

Steph Rose: I was extremely active from a very young age, I was very good at cross country running, swimming, martial arts, & cycling! Thanks to my parents (Pilates & Martial Arts Instructors), they gave me my strong foundation. Even though I had a break from fitness at the age of 15, (partying stage), as soon as I was over that (age 18), I went straight back into fitness, which was where I got introduced to functional training by Jay, & my passion for that has grown stronger ever since.

What's your fitness specialty?
Jay Rose: I am the Phase SiX Head Kettlebell Coach & my main specialty is Unconventional Training, more specifically; kettlebells, primal movement, as well as longevity & performance.

Steph Rose:
I am the Phase SiX Head Kettlebell & Durability Coach & specialize in unconventional training methods like; kettlebell, primal movement bodyweight, & mobility training.

What's your preferred style of encouragement?
Jay Rose: I really like promoting the power of visualization. Practicing visualization can help you & those around you reach your potential and clearly define new goals.
One of these visualization exercises is picturing your perfect day. From the moment you wake up, visualize every step & every detail that would make your day perfect, where you wake up, to who you wake up with, what you do in your workout, to what you do all day. Visualize EVERY detail.

Steph Rose: I enjoy providing people with knowledge & appreciating them as well as their needs. Also, gaining trust by proving that I practice what I ‘preach’.

What would you recommend to someone that is new to the city, or working out, in terms of meeting and connecting with others?
Jay Rose: Use the awesome tool that is social media, find like-minded people in your area & reach out to them. Most of the most valued friendships & business relationships have started through a DM on Instagram.

Steph Rose: You can also come to ONNIT and hang out with all the lovely, cool people! Honestly, the best connections I’ve ever made have been from there.

How do you track fitness goals?
We create our very own Phase SiX workout programs which keep track of our fitness goals, which includes Strength Training, Full Body Conditioning, Primal Movement workouts as well as active recovery days. We are currently in Phase Two of our program. We enjoyed the results we gained from these workouts so much we decided to share them online on our website.

What metrics do you track for your goals?
We quite like tracking training volume, I find it is a better tool when trying to gage the demands of an individual training approach or workout. It also provides an amazing insight into just how hard you are working out.

How are your favorite workouts structured? By sets and reps? Or Sets and Duration?
It varies in each workout, but we really enjoy incorporating them all into a workout at least once a week.

Who are your fitness icons/mentors/heroes/inspiration?
The list is huge however we’ll try to keep it short, Since coming to the USA, we have had the incredible opportunity to be mentored, coached & be inspired by some of the greatest minds of the fitness industry including, John Wolf (Chief Fitness Officer for ONNIT) & Shane Heins (Director of Fitness Education for ONNIT) They have both played a huge part in our journey so far by providing us with the inspiration, knowledge & education to further help spread our message for Phase SiX.

Others include Eric Lejia (aka Primal Swoledier) who was a huge inspiration to me when I first started using kettlebells a couple of years ago, it was also an incredible experience to be certified in Kettlebells by Eric last October.

Aaron Guyett who is the Battle Ropes Master Coach, he is an incredible human being & a genius when it comes to training.

Leo Savage who created the incredible training system known as Steel Mace Flow.
Other movement specialists who inspire me include: Conor McGregor, Ido Portal, Mike Fitch (Creator of Animal Flow) & Cameron Shayne (Founder of Budokon).

My wife Steph is always a huge source of inspiration for me, her dedication to her craft & her positive energy is always incredible to be around. I am very fortunate to be able to be by her side 24/7.

What is your favorite food?
Jay Rose: I recently discovered Beef Brisket, which is possibly the greatest American invention ever. It has quickly become my favourite food!

Steph Rose: Broccoli or chicken! I can’t decide!

What is your word for 2019?
Jay Rose: Gratitude

Steph Rose: Can it be three words? If so, “Fast is Slow"

What’s your go-to song or artist at the gym?
Jay Rose: Love a bit of Hard Rock during a workout. Disturbed, Korn, Marylin Manson, Guns N Roses to name a few, it really gets me focussed into my training.

Steph Rose: I don’t have a go-to artist, but depending on the type of workout, it can be anything from hip-hop to reggae to rock!

What are three interesting facts about you?
Jay Rose:
1. I am a huge movie buff & challenge anyone to a movie trivia game to prove it!
2. I’m originally from Australia & once had a pet kangaroo. (He was not named Skippy)
3. I like to regularly volunteer my time to animal shelters, Steph & I have recently spent a lot of time at the Austin Animal Centre.

Steph Rose:
1. I have a diploma in Nutritional Therapy. 
2. I was a black belt in karate at the age of 13.
3. I love tattoos.

What is your greatest achievement and how has it shaped you?
Jay Rose: My greatest achievement (so far) is meeting my wife Steph, then creating Phase SiX, and doing what I love for work. Being able to constantly grow, gain more education & share it online as well as with those around us.

Steph Rose: My greatest achievement (so far) has been finding my true passion, and creating my life and work around it with my partner, Jay. I also am extremely happy to be able to constantly grow & gain more education. It has truly shaped me into a healthier, happier & more grateful me

If you could master one skill you do not have, what would it be?
Jay Rose: I would really like to master a combat sport like Muay Thai &/or Jiu Jitsu, I find them fascinating. We are inspired regularly with their movements & incorporate a lot of the workouts into our training. I would love to make it a main focus in the near future.

Steph Rose: I would really love to be able to speak multiple different languages.

What is the best way to check out your work and provide support?
Facebook: www.facebook.com/phase6fitness
YouTube: www.youtube.com/c/phasesix
Website: www.phase6fitness.com

10 Minute Joint Mobility

Movement Prep:
▪️10 x Bodyweight Squat
▪️5 each side x Shin Box Extension
▪️5 each side x Mountain Climbers with Reach
▪️5-10 x Pull Ups/Scapula Pull Ups

Primary Workout:
▪️4 Rounds
▪️8-10 x Double KB Bridge Press
▪️6 x Double KB Straddle Press
▪️12 x Double KB Gorilla Rows
▪️1-minute rest in between rounds

Secondary Workout:
▪️AMRAP 10 Mins:
▪️3 each side x Heavy TGU
▪️Ski Erg 20cal AFAP
▪️5 each side x Thoracic Bridge

▪️Lateral Spine Roll
▪️Child’s pose with reach
▪️Shoulder rolls/Needle arm thread through
▪️Floor Scorpion