- Stand with feet shoulder-width apart, kettlebell between legs.
- Hinge at hips, grip kettlebell, and swing it overhead.
- Extend hips and knees, lock out arms at the top.
- Start with kettlebell in rack position.
- Dip at knees and hips.
- Explosively push kettlebell overhead, fully extending arms.
- Stand between the two anchored bands, grasp them with an overhand grip, and position the bands at shoulder level.
- Brace your core and push the bands overhead, fully extending your arms.
- Lower the bands back to shoulder level, keeping your core engaged and arms straight. Repeat for desired number of reps.
- Stand with feet shoulder-width apart and the plate in front of the feet.
- Bend the knees and hips to pick up the plate, keeping the back straight and core engaged.
- Stand up, lock the hips and legs, and press the plate overhead with straight arms.
- Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.
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