Kettlebell Swing- 10x
Alternating Back Lunge with Kettlebell Swing- 12x
Goblet Squat- 10x
Kettlebell Swing- Set up with the kettlebell about 12-18 inches in front of you. Hinge through the hips and reach for the bell. Keeping your shoulders pulled down into their sockets, tip the bell towards you and grip the handle. Hike the kettlebell, pulling it through your knees. Now engage you glutes and drive your hips forward to a standing position. Root through your feet and let the bell float up between hip and chest height. You should be braced in a standing plank position. Now pull the kettlebell back between the legs, hinge through the hips and repeat the movement.
Alternating Back Lunge with Kettlebell Swing- Hold the kettlebell in your right arm. Lunge back with your left leg as you simultaneously swing the kettlebell back with your right arm. As you bring the feet back together, allow the kettlebell to swing forward to switch hands in front of you. Now swing the bell back on the left as you lunge back with your right leg. Resist the force of the kettlebell and maintain good posture and core stiffness.
Goblet Squat- Hold the kettlebell ‘bottoms up’ at your sternum, elbows pointing down. Squat down. Keep your torso upright and sit back with a maximal bend in both your hips and knees. Be sure to keep your heels down. Maintaining contact between the horns of the bell and your sternum through the entire movement provides a good physical cue that you are maintaining proper upper body positioning. Drive through the hips and legs to stand upright.