- Stand tall holding kettlebells 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.
- 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.
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