- Hold the dumbbell in a goblet position. With your elbows directly under your fists.
- Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
- When you feel the stretch push your hips forward until you're back in a standing position.
- Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
- You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
- Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
- Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.
- Repeat
- Sit on the floor with the tops of your feet pointed and flat on the ground. Move your arms out in front of you in the diving position, placing your palms flat against the ground.
- With your arms fully extended, rest your buttocks on the heels of your feet, you can crawl your hands forward to extend the stretch if need be.
- Hold the extended position for a few seconds, and return to starting position.
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