- Laying on the floor with one knee bent with the foot firmly on the floor and one leg extended, rest the kettlebell on your pelvis.
- Pushing through the bent leg and keeping the core muscles engaged, raise your pelvis and the extended leg off the floor until your stomach, pelvis and thighs make a straight line.
- Slowly lower to the ground to the starting position and repeat.
- Sitting on the floor with one knee bent with the foot firmly on the floor and one leg extended, lean your back against the bench.
- Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
- Slowly lower until you are in the starting position and repeat.
- Hold kettlebell just above knee with slight bend in hips and knees.
- Explosively pull kettlebell to shoulder, catching it in a partial squat.
- Stand tall and press kettlebell overhead until arm is fully extended.
- 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.
