- Lie supine, feet in straps, legs extended upward.
- Lift hips, rolling spine off carriage.
- Bend knees, bringing heels toward glutes overhead.
- Roll down slowly, extending legs to start.
- Lie on reformer, one heel on footbar, other leg extended.
- Press carriage out using working leg.
- Keep hips level and core engaged.
- Bend knee to return with control.
- Hold low cable handles at shoulder height with your feet shoulder-width apart.
- Squat down while keeping your chest raised and knees tracking outward.
- Stand powerfully and press both handles overhead until your arms are extended.
- 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.
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