Weight to use:
Moderate Kettlebell
MOVEMENT 1 - Lateral Squats
3 Rounds, 6-8 reps per side
Set-Up:
→ Step one foot out to the side.
→ Keep the working foot flat.
→ Brace before descending.
Cues:
→ Sit your hips back and down.
→ Let the working knee travel over your toes.
→ Keep the opposite leg long.
→ Keep your chest facing forward.
→ Drive through the working foot to stand.
Avoid:
→ Losing your foot connection.
→ Collapsing the working knee inward.
→ Going deeper than you can control.
MOVEMENT 2 - Rotational Row
Set-Up:
→ Take a staggered stance with your back heel lifted.
→ Hinge at the hips and reach for the bell.
→ Brace before pulling.
Cues:
→ Row the kettlebell toward your hip.
→ Allow controlled rotation through your upper back and torso.
→ Keep the movement smooth.
→ Lower the bell slowly and under control.
Avoid:
→ Jerking the weight.
→ Excessive twisting.
→ Losing your hip-hinge position.
3 Rounds, 8- 10 reps per side
MOVEMENT 3 - Half-Kneeling Press
3 Rounds, 6-8 Reps Per Side
Set-Up:
→ One knee down, opposite foot forward.
→ Hold the kettlebell in the rack position.
→ Squeeze the kneeling-side glute.
Cues:
→ Stack your ribs over your pelvis.
→ Brace before pressing.
→ Press the bell overhead.
→ Keep your wrist straight and torso still.
→ Lower slowly back to the rack.
Avoid:
→ Leaning to the side.
→ Arching your lower back.
→ Flaring your ribs.
MOVEMENT 4 - Single-Leg RDL
3 Rounds, 6-8 Reps Per Side
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 - Offset Push-Up to Shoulder Tap
Set-Up:
→ One hand on the kettlebell, one hand on the floor.
→ Feet slightly wider for stability.
→ Use your knees for an easier variation.
Cues:
→ Brace and lower your chest toward the floor.
→ Keep your body in a straight line.
→ Press the floor away to return to the top.
→ Tap the opposite shoulder.
→ Keep your hips as still as possible.
Avoid:
→ Hips sagging.
→ Rotating through your torso.
→ Rushing the shoulder tap.
3 Rounds, 6 Reps Per Side