- Hold the dumbbell in a goblet position. With your elbows directly under your fists.
- Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
- When you feel the stretch push your hips forward until you're back in a standing position.
- Go to your knees and ask someone to hold your ankles.
- Put your hands in front of you
- With a slight bend in your knees slowly bring your body to the ground (slower is better)
- Push up and reset to the starting position.
- Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
- You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
- Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
- Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.
- Repeat
