Weight to use:
Light & Heavy Kettlebell
MOVEMENT 1 - Kickstand Deadlift
3 Rounds, 8 Reps Per Side
Set-Up:
→ Stand with one foot slightly behind you in a kickstand position.
→ Hold the kettlebell in the hand on the same side as the back foot.
→ Keep most of your weight through the front foot.
Cues:
→ Brace before hinging.
→ Push your hips back while keeping your spine neutral.
→ Keep the kettlebell close to your body.
→ Drive through the front foot to stand tall.
→ Complete 8 reps before switching sides.
Avoid:
→ Shifting your weight onto the back foot.
→ Rounding or overextending your lower back.
→ Letting the kettlebell drift away from your body.
MOVEMENT 2 - Strict Press
Set-Up:
→ Clean the light kettlebell into a strong front-rack position.
→ Keep your wrist stacked and elbow close to your body.
→ Position your ribs over your pelvis.
Cues:
→ Breathe in and brace before pressing.
→ Squeeze your glutes and keep your body still.
→ Press the kettlebell straight overhead.
→ Exhale as you lower the kettlebell back to the rack.
→ Complete 8 controlled reps on each side.
Avoid:
→ Using your legs to drive the weight.
→ Leaning away from the kettlebell.
→ Flaring your ribs or overextending your lower back.
3 Rounds, 8 Reps Per Side
MOVEMENT 3 - Rotational Swing
3 Rounds, 8 Reps 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 - High Pull
Set-Up:
→ Use your heavier kettlebell.
→ Set up like a kettlebell swing with the bell slightly in front of you.
→ Hinge back and tilt the bell toward you.
→ Brace before hiking the kettlebell.
Cues:
→ Hike the kettlebell and snap your hips forward.
→ Guide your elbows up and outward as the bell rises.
→ Keep the kettlebell close to your body.
→ Exhale during the upward drive.
→ Let the kettlebell return naturally into the hike position.
→ Complete 10 reps.
Avoid:
→ Pulling primarily with your arms.
→ Shrugging your shoulders toward your ears.
→ Letting the kettlebell swing away from your body.
→ Losing your hinge position..
3 Rounds, 10 Reps
MOVEMENT 5 - Push Up
Set-Up:
→ Place the heavy kettlebell securely on the ground.
→ Grip both horns with your hands.
→ Position your shoulders directly over the kettlebell.
→ Create one strong line from your head to your heels.
Cues:
→ Brace before descending.
→ Lower your chest toward the kettlebell.
→ Keep your elbows close to your body.
→ Press firmly through the horns to return to the top.
→ Exhale as you press.
→ Complete 6–8 reps.
Avoid:
→ Letting your hips drop.
→ Arching your lower back.
→ Shrugging your shoulders.
→ Flaring your elbows.
3 Rounds, 8 Reps Per Side
MOVEMENT 6 - Windmill
Set-Up:
→ Use your lighter kettlebell.
→ Start in a stable half-kneeling position.
→ Position your front leg slightly out to the side.
→ Press the kettlebell overhead with your wrist stacked.
Cues:
→ Keep your ribs down and eyes on the kettlebell.
→ Squeeze the glute of your kneeling leg.
→ Brace before shifting your hips back.
→ Rotate through your upper body as you reach your free hand toward the floor.
→ Maintain control of the kettlebell throughout the movement.
→ Exhale as you return to the starting position.
→ Complete 8 reps on each side.
Avoid:
→ Losing control of the kettlebell.
→ Allowing your ribs to flare.
→ Collapsing through your torso.
→ Forcing a range of motion you cannot control.
3 Rounds, 6-8 Repetition