- Start with kettlebells between legs resting on the floor with knee bend and flat back.
- Pull kettlebells explosively to shoulder, catching it in a squat position.
- Stand tall, dip slightly, then drive up to press kettlebells overhead.
- Stand on band and loop it around upper back, feet hip-width apart.
- Hinge at hips while keeping back flat and slight bend in knees.
- Squeeze glutes to return to standing, maintaining band tension throughout.
- Stand with feet shoulder-width and hands on the ball in front of you.
- Drop into a squat, then explode upward, bringing ball to chest level.
- Press ball overhead until arms extend, then lower and repeat.
- 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.
