- Hold medicine ball at thigh level with slight knee and hip bend.
- Explosively pull ball to chest height, catching it close to your body.
- Drive upward and press ball overhead until arms fully extend.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Pick kettlebell from ground with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower kettlebell fully back to floor each rep.
- Lie prone on the box, chest just off edge, arms holding straps.
- Start with arms down, palms facing in, shoulders set away from ears.
- Lift arms out to a T, squeezing shoulder blades, keeping neck long.
- Lower with control, maintain neutral spine, repeat for smooth controlled reps.
- Lie supine with knees bent, feet hip-width, arms relaxed by sides.
- Inhale to prepare, exhale and posteriorly tilt pelvis.
- Roll spine up one vertebra at a time into bridge.
- Press through legs until legs are nearly extended. Lower back to start.
- Then begin rolling your spine downward until your back is flat against the carriage.
