- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your chest.
- Bend forward at the hips keeping your back and knees straight and the kettlebell close to your chest.
- Return to standing position and thrust your pelvis forward.
- Stand with your feet shoulder width apart, lifting one foot off the floor behind you. Hold the kettlebell in the same arm as the lifted leg.
- Bend forward at the hips bringing the kettlebell to the floor while you extend your lifted leg behind you, keeping your back straight - holding out your arm to the side for balance.
- Return to the upright position and repeat.
- Use an ankle attachment. The cable should be set to the bottom of the crossover machine.
- Push your ankle straight back, extending at the hip. Hold for a one count when you feel a contraction in your glutes.
- Then flex at the hips until you are back into your original position.
- Anchor the band at hip level. Take a few steps away until the band is taut.
- Push your hips back while keeping your back flat until you feel a stretch in your hamstrings.
