Kettlebell Hike to Single Swing-  Place a kettlebell on the floor in front of you.  Stand with your legs slightly wider than hip width apart.  Hinge your hips back as if your were deadlifting.  With a flat back, reach forward and hike the kettlebell towards your pelvis until your forearms make contact with your inner thighs.  The kettlebell should never swing below the knees.  Now explosively thrust your hips forward, launching the kettlebell to about chest height.   Engage your glutes and core firmly at the top of the swing.  Guide the kettlebell back towards your pelvis and then forward to set on the ground in front of you.  Repeat 8 times.

Tall Plank Hold on Kettlebell- Grip the top of the kettlebell with both hands and step your legs back into a plank position.   Be sure to position your shoulders directly over the bell and maintain muscular stiffness through the entire body as you hold the plank for 30 seconds.