Kettlebell Half Get-Up- 5x each side
Surrenders- 10x each side
equipment- 1 midsize kettlebell or dumbbell. (This movement can also be executed with no added weight)
Kettlebell Half Get-Up- Begin by lying on your back with your left arm and leg extended on the floor. Bend your right knee and hold the kettlebell in your right hand with your arm extended towards the ceiling. Set your gaze on the kettlebell and keep it there throughout the entire exercise. From here I like to break the movements up into three steps. 1. Engage your core and roll on to your left forearm. 2. Continue to press the weight towards the ceiling, and slide your left hand under your shoulder. Press your left hand into the floor and straighten your left arm. 3. Finally, keeping your right foot firmly rooted into the floor, extend your hips up towards the ceiling. Now reverse the sequence with the same control. Perform 3-5 reps on both sides.
Surrenders- Set up in a tall kneeling position with your chest held tall. Put your hands behind your head in “prisoner” position. With control, slide your left leg through to plant your left foot on the ground in front of you. Now press into your front (left) leg to stand up. Swing your right leg through and drive your right knee up towards your chest. Pause for just a moment to stabilize at the top of the exercise. Return your right knee down to the ground and then your left knee. Try to resist shifting from side to side. Slide your legs straight back rather than swinging them out and around. Alternate coming up on the left side and then the right for a total of 20 reps.