Kettlebell Deadlift- Hinge to Squat- 6-10x
Kettlebell Deadlift- Squat to Hinge- 6-10x
Toe Taps- 30x
Kettlebell Hinge to Squat- Stand with your legs hip-width apart and the kettlebell set between your feet. Keeping your knees soft, maximally hinge at you hips. Push your butt back towards the wall behind you and keep your back flat. Now tightly grip the kettlebell. Bend deeply through your knees and drop your butt as if you are in the bottom of a squat. Press your feet into the floor and stand straight up. Repeat this hinge to squat variation 6-10 times.
Kettlebell Squat to Hinge- Now we are going to reverse it. When you initially descend to get the kettlebell, hinge deeply at both your knees and hips. Your chest will be tall and you’ll be dropping your bum down towards the ground like in a squat. Grip the kettlebell. Straighten your legs, sending your hips up and back. Be careful not to fully lock out your knees. Engage your butt and press your heels into the floor to stand straight up with the bell. Repeat this variation 6-10 times.
Toe Taps – Stand tall with the kettlebell right in front of you. With control, pull one knee up, lifting your foot off the ground. Tap directly on top of the bell. Lower your foot to the ground and immediately repeat on the other side. As you gain confidence with the movement, add some pop. Keep the movements quick, springy and light. Shoot for a total of 30 taps.