Quadruped Scap rows

Attach one end of your exercise band to a weight rack or another secure placement at about standing knee height or lower. From the quadruped position, keeping your torso from twisting about- pull the band in while driving the elbow out by your side and then extending back to the starting position.

The video only shows one side but you want to repeat 8 times on each side and then move onto the kettle bell pick-ups.

Kettlebell squat pick-ups

Starting out with your feet about hip to shoulder width apart and standing right above your kettlebell. Hinge at the hip to squat and pick up the kettlebell with one arm, coming all the way up to a standing position and squeezing your glutes at the top. Focus on sending your hips back to descend into the squat while making sure your back is flat and chest is up.

Tip: You should be able to wiggle your toes in the squat position.

Repeat 4-6x