Kettlebell Deadlift- 8x
repeat 3-5 x
Bent Row- Set up in a staggered stance with your left leg back. Hinge forward about 45 degrees, keeping your core tight and your back flat. With your left arm, pull the kettlebell up towards your rib cage. Keep your elbow close to your body and contract the muscles of your back as you row. Lower with control. Complete 8 repetitions on this side before moving on to the next exercise.
Offset Squat- Now rack the kettlebell in your left arm. Your left thumb should be roughly at your collarbone with the bell resting in the crook of your left arm. Keeping your chest up, hinge at your hips and bend your knees to squat. Drive into the floor and squeeze your glutei to stand up. Complete 8 squats before moving on to the final exercise in this series.
Kettlebell Deadlift- Begin with the kettlebell between your feet in-line with your ankle bones. Your legs should be about hip width apart. Keeping your back flat and core encaged, hinge forward, sending your hips back as far as you can. Now bend your knees as much as you need to to reach the kettlebell with a flat back. Grip the kettlebell tightly, screwing your shoulder blades down and back. To perform the lift, drive your feet into the floor, engage your glutei, powering your hips forward. Your arms will be extended the entire time. Lower the kettlebell back down to the ground by reversing the movement. This is one repetition. Perform 7 more and then begin the entire 3 exercise series again on the other side.