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  • Kettlebell Single Arm Front Rack Step Up Knee Drive

    Hold kettlebell in front rack position and place opposite foot on platform.
    Drive through front heel to step up while keeping chest tall and stable.
    Lift trailing knee high at the top, then step down slowly with control.

  • Kettlebell Single Arm Step Up Knee Drive

    Hold one kettlebell at your side and place opposite foot on platform.
    Drive through front heel to step up, keeping torso tall and core tight.
    Lift trailing knee high at the top, then step down slowly with control.

  • Kettlebell Somersault Squat

    Start in a deep squat holding a kettlebell between your thighs.
    Extend your knees until mostly extended without extending the hips.

  • Footwork Heels On The Bar

    Lie supine, heels on bar hip-width, toes lifted slightly.
    Press bar away, fully extending legs without locking knees.
    Maintain neutral pelvis, ribs down, and steady core engagement.
    Bend knees to return with control, keeping heels connected.
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