Kettlebell Deadlift

Challenge: 

8-Minute EMOM

Even: 10–15 Deadlifts 

Odd: 10–15 Push-Ups 

 

Benefit:

Increase strength of core and entire posterior chain (back, glutes,
and hamstrings)

 

Develop full body strength and
neuromuscular efficiency   

 

How to:

ADJUSTMENT: Choose Appropriate Weight 

POSITION: Stand up tall with feet hip to shoulder width apart; kettlebell should be in middle of the feet 

START: Hinge hips back keeping minimal flexion (bend) in knees while you reach down to grab handle. Grab handle with both hands and squeeze your lats to engage them.

MOVEMENT: Maintaining a flat back and upright chest, squeeze your glutes and push your heels into the ground until you find your
standing plank. 

RETURN: Hinge hips back and maintain a neutral spine as you lower
the bell back to the ground.

 

 

TRX^® Windmill

Challenge:

4 rounds: 

5 Windmill (RT) > 5 Windmill (LT) > 10 Lunges (RT) > 10 Lunges (LT) 

 

Member Benefit:

Improve Range of motion
in hamstrings 

Increase shoulder stability
and mobility 

Build core strength 

 

How to:

ADJUSTMENT: Mid-Length

POSITION: Stand Sideways

START: Feet positioned slightly wider than shoulder width, right foot 90 degrees, left foot 45 degrees, hand in foot cradles, left arm directly over shoulders. 

MOVEMENT: Hinge down towards right foot

RETURN: Maintaining tension in the straps, slowly return to standing, keeping arm stretched overhead, driving the movement from the hips

 

 

Bosu Hip Bridge

Challenge:

Sets: 4 Work: 45s Rest: 30 

BOSU Hip Bridge 

BOSU Mountain Climbers 

 

Benefit: 

Strength lower back and
reduce risk of injury 

 

How to:

ADJUSTMENT: Position the BOSU Dome side up 

POSITION: Lie down supinated with heels elevated on BOSU Dome  

START: Engage your core and posteriorly tilt pelvis to activate glutes 

MOVEMENT: Drive the heels into the ball to raise the hips into
full extension   

RETURN: Slowly lower hips back to ground 

Activate and develop glutes  

 

 

TRX^® Overhead Back Extension

Challenge:

10 OH Back Ext + 10 Squats >
9 OH Back Ext + 9 Squats >
8 OH Back Ext + 8 Squats… etc. until 1 rep of each is completed 

 

Benefit:

Develop Strength in Back extensors, which will improve posture 

Develop full-body coordination 

 

How to:

ADJUSTMENT: Mid-Length 

POSITION: Stand Facing 

START: Extend arms overhead in an “I“ position, palms forward, tension on TRX, feet shoulder width apart, weight on balls of feet

MOVEMENT: Lower hips down and back, arms and legs straight,
tuck chin

RETURN: Drive the arms up by pulling on the handles, extend hip