Kettlebell Stiff-Legged Deadlift to Kettlebell Squat
Banded Side Shuffle
Banded Square Bear Crawl
KETTLEBELL STIFF LEGGED DEADLIFT TO KETTLEBELL SQUAT
Hold a kettlebell with both hands in front of you, arms straight, and stand with your feet shoulder-width apart. Keeping your back straight, your knees soft and your head neutral, push your glutes back as you hinge forward, lowering the kettlebell toward the floor as low as you can, or until your back begins to round. Return to the start, then explosively pull the kettlebell upward in an upright row motion, catch it on the sides of the handle, and hold it at your chest as you kick your hips back and lower into a deep squat. Continue, alternating moves.
BANDED SIDE SHUFFLE
Secure a resistance-band loop around your thighs just above your knees and stand with your feet shoulder-width apart. Kick your hips back and lower into an athletic “ready” position, core tight, posterior chain activated. Hold here as you quickly drive your right leg to the side, swinging your left arm forward and across your body. Step your feet together and repeat. Continue, taking five steps one way, then five steps the other way for the duration of your time.
BANDED SQUARE BEAR CRAWL
Secure a band loop around your thighs just above your knees and get onto all fours with your hands underneath your shoulders and your knees underneath your hips, back straight and head neutral. Turn your toes under and lift your knees off the floor to get into the bear position, then using opposing limbs, take four slow steps forward. Then use your sameside arm and leg to take four steps to the right. Use your opposing arm and leg to take four steps backward, then same-side arm and leg to move laterally to the left and complete the square. Repeat in the opposite direction.
USING A RESISTANCE BAND MAKES A SIMPLE STRENGTH MOVE MORE CHALLENGING, VIRTUALLY DOUBLING THE NUMBER OF EXERCISES YOU HAVE AT YOUR DISPOSAL.