Weight to use:
Light & Moderate Kettlebell
MOVEMENT 1 - Front Rack Split Squats
3 Rounds, 6-10 Repetition
Set-Up:
→ Clean the kettlebell into the front rack.
→ One foot forward, back heel lifted.
→ Take a stance that allows you to lower straight down.
Cues:
→ Brace before descending.
→ Keep most of your weight through the front foot.
→ Lower your back knee toward the floor.
→ Drive through the front foot to stand tall.
Avoid:
→ Losing your balance.
→ Pushing off the back leg.
→ Collapsing the front knee inward.
MOVEMENT 2 - Single Arm Swing to High Pull
Set-Up:
→ Start with a strong hike pass.
→ Keep your wrist relaxed.
Cues:
→ Drive the swing with your hips.
→ Hike the bell back and snap the hips forward.
→ Guide your elbow back and up.
→ Keep the kettlebell close to your body.
→ Switch hands and repeat.
Avoid:
→ Pulling the bell with your arm.
→ Letting the bell drift away from your body.
→ Tensing or bending your wrist.
3 Rounds, 10 Repetition
MOVEMENT 3 - Plank Pull Through
3 Rounds, 6-10 Pulls Per Side
Set-Up:
→ Start in a high plank with feet wide.
→ Place the kettlebell outside one hand.
→ Brace your core and squeeze your glutes.
Cues:
→ Reach across and drag the bell underneath you.
→ Keep your hips as still as possible.
→ Breathe out as you pull.
→ Reset and repeat on the other side.
Avoid:
→ Rotating your hips.
→ Letting your shoulders shift excessively.
→ Rushing the movement.
MOVEMENT 4 - Z Press
3 Rounds, 8-10 Repetition
Set-Up:
→ Sit tall with legs extended or slightly apart.
→ Use your moderate/light kettlebell.
→ Stack your ribs over your hips.
Cues:
→ Brace before pressing.
→ Press the bell overhead.
→ Keep your torso upright.
→ Lower slowly and under control.
Avoid:
→ Leaning backwards.
→ Flaring your ribs.
→ Using a weight you cannot control.
MOVEMENT 5 - DeadBug
Set-Up:
→ Lie on your back with hips and knees bent.
→ Start with bodyweight.
→ Press your lower back gently into the floor.
Cues:
→ Breathe out and bring your ribs down.
→ Brace and maintain this position.
→ Slowly extend the opposite arm and leg.
→ Return to the start and repeat.
Progression:
→ Add a light kettlebell when you can maintain control throughout every rep.
Avoid:
→ Lower back arching off the floor.
→ Ribs flaring up.
→ Rushing the movement.
3 Rounds, 8-10 Repetition Per Side