KB Deadlift to Squat- 10x
Pushup with Alternating Reach- 10x
equipment- 1 KB
KB Deadlift to Squat- Set up with the bell between your feet. Hinge your hips back as far as you can and then bend your knees just enough to reach the kettlebell with a flat back. Really grip the bell. Squeeze your glutei and extend your hips to stand up tall. Be careful not to overarch your low back. Lower the bell back down to the ground, reversing these movements. From here, clean the bell up to your chest and squat. Keep your chest proud, sit back and bend through your knees. Don’t let your knees cave or buckle. They should track towards your pinkie toe as your squat. This combo can get sloppy if you rush it; take your time and feel the difference between the two movements. Think bum high for the deadlift and bum down/ chest up for the squat.
Pushup with Alternating Reach- Begin in a tall plank (pushup) position with the bell out in front of you about 18 inches. Take one hand off the ground and reach overhead to touch the bell. Slow down and control the movement to avoid shifting from side to side. Place your hand back on the ground and perform one pushup. Now reach with the other hand. Complete a total of 10 pushups to finish out the set.