Weights to use:
Light & Moderate Kettlebell
MOVEMENT 1 - Goblet Squats
3 Rounds, 8-10 Reps
Set-Up:
→ Stand with your feet around shoulder-width apart.
→ Hold the kettlebell by the horns close to your chest.
→ Keep your chest tall and brace your core.
Cues:
→ Sit your hips down and back while bending your knees.
→ Keep your knees tracking in line with your toes.
→ Maintain an upright torso as you descend.
→ Drive through your feet to stand tall.
→ Squeeze your glutes at the top.
Avoid:
→ Letting your knees collapse inward.
→ Rising onto your toes.
→ Losing your brace or collapsing through your chest.
MOVEMENT 2 - B-Stance RDL to Knee Drive
Set-Up:
→ Stand in a staggered stance with most of your weight on the front foot.
→ Hold the kettlebell in the hand opposite your front leg.
→ Keep the back foot lightly planted for balance.
Cues:
→ Brace before hinging.
→ Push your hips back while keeping your spine neutral.
→ Drive through the front foot to stand tall.
→ As you reach the top, drive the back knee forward and up.
→ Control the leg back down before hinging into the next rep.
Avoid:
→ Shifting your weight onto the back foot.
→ Rounding or overextending your lower back.
→ Using momentum to swing the knee upward.
3 Rounds, 6- 8 Reps Per Side
MOVEMENT 3 - Gorilla Row
3 Rounds, 8 - 10 Reps Per Side
Set-Up:
→ Stand with your feet wider than shoulder-width apart.
→ Place two kettlebells between your feet.
→ Hinge at the hips with a neutral spine and grip the kettlebells.
Cues:
→ Brace your core and keep your hips back.
→ Row one kettlebell toward your hip while keeping the other grounded.
→ Lower with control and switch sides.
→ Keep your shoulders level and maintain a strong hinge throughout.
Avoid:
→ Rounding your lower back.
→ Rotating excessively through your torso.
→ Pulling the kettlebell toward your chest instead of your hip.
MOVEMENT 4 - Floor Press
3 Rounds, 8- 10 Reps Per Side
Set-Up:
→ Lie on your back with knees bent and feet planted.
→ Hold a kettlebell in each hand with your elbows resting lightly on the floor.
→ Keep your wrists stacked over your elbows.
Cues:
→ Brace your core and keep your ribs down.
→ Press the kettlebells toward the ceiling.
→ Keep your elbows slightly tucked rather than flaring wide.
→ Lower with control until your upper arms gently touch the floor.
→ Drive through the kettlebells to return to the top.
Avoid:
→ Flaring your elbows excessively.
→ Arching your lower back off the floor.
→ Letting your wrists bend backward.
MOVEMENT 5 - Around the World to Reverse Lunge with Rotation
3 Rounds, 6-8 Reps Per Side
Set-Up:
→ Stand tall holding the kettlebell in front of your body.
→ Pass the kettlebell around your waist in a controlled circle.
→ Finish with the kettlebell positioned on the side you will rotate toward.
Cues:
→ Keep your ribs stacked over your pelvis.
→ Control the kettlebell around your body without leaning or twisting excessively.
→ Step one foot back into a reverse lunge.
→ Rotate your torso toward the front leg while maintaining control.
→ Drive through the front foot to return to standing.
Avoid:
→ Letting the kettlebell pull you out of position.
→ Collapsing the front knee inward.
→ Rotating through your lower back instead of your upper body.