- Place one knee on a bench and hold a kettlebell.
- Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Loop bands under your feet and around the barbell. Stand hip-width apart.
- Hinge at the hips, keep your back flat, and lower to grasp the bar.
- Drive through heels, extend hips and knees, and stand tall with shoulders back.
- Stand on a platform holding barbell in front with feet hip-width apart.
- Slowly roll down through spine one vertebra at a time, reaching toward toes.
- Reverse the motion, rolling up through spine until standing tall again.
- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.
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