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  • Kettlebell Thruster

    Start by standing with your feet shoulder-width apart and holding a kettlebell in each hand.
    Bring the kettlebells to your shoulders, with your palms facing inward and your elbows bent.
    From this starting position, dip your knees slightly and then quickly extend them as you press the kettlebells upwards.
    As you press the kettlebells upwards, also push your hips forward to help generate additional power.
    Slowly lower the kettlebells back down to the starting position, and repeat for the desired number of repetitions.

  • Cable Behind The Back Lateral Raise

    Place the cable all the way at the bottom and stand with the cable crossing behind your body.
    While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.

  • Kettlebell Squat Clean And Jerk

    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.

  • Cable Standing Single Arm Chest Press

    Stand sideways to cable and hold handle at chest height with elbow bent.
    Brace core and press handle straight forward without rotating torso.
    Squeeze chest at extension, then return handle slowly to starting position.
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