Logo / Brand Asset

Nav Item

Header

General CTA

Header Text

Subtext

This beginner program is for moderately active to active people, looking to incorporate mobility, body weight, and kettle bell exercises into their daily life in order to find freedom in their workouts. These are exercises you can do anywhere, at your own pace, and build upon. 

We are JUST getting started…

Button

Media Asset

GridBlock

ADDING SOME KETTLE BELL INTO THE EQUATION

Grid

Why Choose Us

BODY WEIGHT + MOBILITY *W1D1*

BODY WEIGHT + MOBILITY *W1D3*

BODY WEIGHT + MOBILITY *W1D5*

BODY WEIGHT + MOBILITY *W2D1*

BODY WEIGHT + MOBILITY *W2D3*

BODY WEIGHT + MOBILITY *W2D5*

BODY WEIGHT + KB *W3D1*

BODY WEIGHT + KB *W3D3*

MOBILITY *W3D5*

BODY WEIGHT + KB *W4D1*

BODY WEIGHT + KB *W4D3*

MOBILITY *W4D5*

KB STRENGTH *W5D1*

KB STRENGTH *W5D3*

BODY WEIGHT + MOBILITY *W5D5*

KB STRENGTH *W6D1*

KB STRENGTH *W6D3*

BODY WEIGHT + MOBILITY *W6D5* 

FULL BODY MSRND *W7D1*

FULL BODY MSRND *W7D3*

FULL BODY MSRND *W7D5*

FULL BODY MSRND *W8D1*

FULL BODY MSRND *W8D3*

FULL BODY MSRND *W8D5*

Slowly tilt chin forward / reverse & left /right. Quick pause in each direction keeping shoulders away from ears. 

*Looking for a quick stretch no pain*

Around the World Chin Tilts 

Interlace the fingers and slowly create an infinity motion while keeping the wrists connected. 

*should feel like a mobility challenge rather than moving through pain*

Infinity Wrist Rolls

Slowly rotate the shoulders in opposite directions so both palms are facing up. Look and lean toward externally rotated arm.

*Looking for a mobility challenge in shoulders and a slight stretch in side body*

Int / Ext Shoulder Rotations 

Exaggerated freestyle & backstroke. Reach as far as you can to create space. 

*should feel like a mobility challenge rather than moving through pain*

Swimmers

Start in a table top position (neutral neck and spine).

CAT: *INHALE* chin and tailbone tilt up to sky, sending bellybutton to floor for extension. 

COW: *EXHALE* chin and tailbone tuck, rounding spine and bringing bellybutton in toward spine for flexion. 

ROTATION: Move from cat to cow smoothly to create a full rotation.

Cat, Cow / Rotation

Start by sitting with both legs bent at 90 degree angles (one in front / one in back). 

Forward fold over front leg *slight pause for stretch*

Keeping your back straight, lift chest and fan legs open to opposite side placing hands behind you for support. As you rotate, resist trailing leg to create space in hips. 

Continue to forward fold. 

90/90 Fwd Fold

Keeping your back straight, sink into deep ape. Use arms to drive knees out opening the hips. 

Shift forward onto the ball of the foot for ankle flexion. Slowly rock back and forth through this motion.

*Looking for a mobility challenge in hips and a slight stretch in soleus*

Deep Ape Rock

Keeping your back straight, sink into deep ape position with toes pointing forward. Hook fingers under big toes and send hips up to extend legs. Keep your torso close to thighs. 

*Don’t over extend. Looking for a quick activation in hamstrings not a long or intense stretch*

Deep Ape / Hamstring Extension 

WARM UP 

Set Up: Start by sitting on your heels w/ knees pointed out at a slight angle. Place base hand slightly behind feet and rotating hand out in front of face. Gaze forward.

*INHALE* Push through base hand to bring the hips up to full extension as you squeeze the glutes. 

*EXHALE* Rotate to look at base hand as you frame the head with rotating arm. *Create space between the base arm’s shoulder and ear*

Reverse this path to starting position and continue to other side. 

Seated Crab Reach 

Set Up: Find a kickstand position - feet hip width-ish apart / back toes in line with front heel (weight distribution: 70% base leg / 30% kickstand leg).

*INHALE* Keeping your back straight and chest forward, send the hips back into a hinge tracing hands down the base leg.

*EXHALE* Rotate away from base leg, reaching for the sky as your gaze follows.

*INHALE* Reverse the rotation.

*EXHALE* Push the floor away through base foot to stand. 

Kickstand Hinge / Rotation

Set Up: Find high plank - shoulders stacked over hands, feet hip width-ish apart, grip and push the floor away, engage core, squeeze glutes. 

*EXHALE* Push hard into the base hand / tap shoulder with opposite hand. 

*INHALE* Switch sides. 

*Resist rocking the hips side to side. Move feet farther apart for more stability if needed*

Plank Shoulder Taps 

Set Up: Find high plank - shoulders stacked over hands, feet hip width-ish apart, grip and push the floor away, engage core, squeeze glutes. 

*EXHALE* Step forward replacing hand with foot. Gaze forward as you pull elbow back into side body.

*INHALE * Replace hand and return to plank. 

Plank Front Step

Set Up: Start in supine position with arms out to the side for stability and knees stacked over hips (bent at 90 degrees). Drive your lower back into the ground.

*INHALE * Slowly lower one toe to the ground to tap with a slight pause at the bottom.

*EXHALE* Return to stacked position before alternating.  

Supine Alt Toe Taps

W1D1 CIRCUIT

Set Up: Find prone position - neutral neck, feet hip width-ish apart, arms reaching out in front shoulder width-ish apart.

*INHALE* Maintaining a neutral neck lift arms, chest, feet a few inches off the ground. Squeeze the glutes with a slight a pause at the top. 

*EXHALE* Lower to rest.

*Keep shoulders down away from ears*.

Prone Extension 

Set Up: With one hand, hold on to something like a chair or railing for support. 

*INHALE* Keeping your back straight and chest forward, send hips back into an hinge allowing the base leg knee to bend a bit as traveling leg trails back and up. Looking for slight stretch in hamstring. 

*EXHALE* Push the floor away through base foot as traveling leg meets back at starting position. 

SLDL w/ Support

Set Up: Start in a deep ape position - straight back, gaze forward, arms driving knees out. 

*INHALE* Come up onto the balls of your feet. In the direction of travel, place back hand in front of forward traveling foot. 

*EXHALE* Push hands into the ground and shift weight into shoulders as feet travel.

Back foot lands first in line with forward hand. Return to deep ape position. 

*Keep hips low*

Lateral Traveling Ape

Set Up: Start with feet hip width-ish apart. 

*INHALE* Lower into squat as you pull the floor apart. 

*EXHALE* Push the floor away to stand and continue onto toes for full extension. Slight pause at top as you squeeze the glutes.

Squat / Extension 

Set Up: Start with feet hip width-ish apart. 

*INHALE* Lower into deep ape position.

*EXHALE* Walk hands out to plank, pushing the floor away.

*INHALE* Keeping hips low, walk hands back to deep ape position.

*EXHALE* Push the floor away to stand. 

Inch Worm

Set Up: Crab position - create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face *wont be rotating here*.

*INHALE* Push through base hand to bring the hips up to full extension as you squeeze the glutes.

*EXHALE* Lower back down to crab position. 

Alt Crab Reach *Hip Extension Only*

Set Up: Find loaded beast position - hips over heels, knees driving out, neutral neck/spine, arms stretched out in front, hands pushing into floor, fingers spread.

*EXHALE* Powerful step forward, replace hand with foot, pull elbow back into side body, gaze forward. 

*INHALE* Place hand down inside foot and push back to loaded beast. 

Alt Front Steps

W1D5 CIRCUIT 

Set Up: Find prone position - neutral neck, feet hip width-ish apart, arms reaching out in front shoulder width-ish apart.

*INHALE* Maintaining a neutral neck, lift arms, chest, feet a few inches off the ground. Squeeze the glutes with a slight pause at the top.

*EXHALE* Lower to rest.

*Keep shoulders down away from ears*.

Set Up: Start with feet hip width-ish apart. Lunge fwd and find 90/90 in both legs. Keep feet where they are and push floor away to stand.

*INHALE* Lower into forward lunge.

*EXHALE* Push floor away through front foot to stand. 

*Keep core engaged / trunk upright*

Split Squats

W2D1 CIRCUIT 

Set Up: Start with feet hip width-ish apart / soft knees. 

*INHALE* Swing arms back as you send hips back into a hinge.

*EXHALE* As you swing arms forward and up, use the momentum to jump straight up.

*Land softly to absorb impact*

Hinge Vertical Jump

W2D3 CIRCUIT

Set Up: Find prone position - neutral neck, feet hip width-ish apart, arms reaching out in front shoulder width apart.

*INHALE* Maintaining a neutral neck, lift arms, chest, and feet a few inches off the ground.

*EXHALE* Arms pull down like pulling through water.

*INHALE* Reverse arms back up.

*EXHALE* Lower to rest.

*Keep shoulders down away from ears* 

Reverse Snow Angel

Set Up: With one hand, hold on to something like a chair or railing for support. 

*INHALE* Keeping your back straight and chest forward, send hips back allowing the base leg knee to bend a bit as traveling leg trails back and up. Looking for slight stretch in the hamstring. 

*EXHALE* As you push the floor away to stand, drive knee up to toward chest. Slight pause at top. 

SLDL / Knee Drive *w/ support*

Set Up: Start with feet hip width-ish apart. 

*INHALE* Step back lowering into lunge.

*EXHALE* Push the floor away through front foot to stand.

*Keep core engaged / trunk upright*

Alt Reverse Lunges 

W2D5 CIRCUIT

Set Up: Crab Position - create an “M” shape with your body. Feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face.

*INHALE* Push through base hand to bring the hips up to full extension as you squeeze the glutes. 

*EXHALE* Rotate to look at base hand as you frame the head with rotating arm. 

*INHALE* Reverse this path to crab position.

Alt Crab Reach 

Set Up: Start with feet hip width-ish apart and the KB in between the arches of your feet. Roll the shoulders back and down.

*INHALE* Keeping back straight and chest forward, send hips back into a hinge allowing for a slight bend in knees. Grab the handle with both hands and break it in half to activate the lats. 

*EXHALE* Push the floor away to stand.  

*INHALE* Slowly lower back to start.

Bilateral KB Deadlift 

Set Up: Start with feet hip width-ish apart and the KB in between the arches of your feet. Roll shoulders back and down.

*INHALE* Keeping back straight and chest forward, send hips back into a hinge allowing for a slight bend in the knees. Grab the horns with both hands. 

*EXHALE* Pull the bell in just below sternum / rib cage area. Slight pause at top. 

*INHALE* Slowly lower the bell down.

Bent Over KB Row *2HG*

Set Up: Start with feet hip width-ish apart. 

*INHALE* Lower into deep ape position.

*EXHALE* Walk hands out to plank, pushing the floor away. 

*INHALE* Push back and send the hips up to down dog. 

*EXHALE* Return to plank.

*INHALE* Keeping hips low, walk hands back to deep ape position.

*EXHALE* Push the floor away to stand.

Inch Worm / Down Dog 

Set Up: Start with feet hip width-ish apart. Hold the KB by the horns at chest height. 

*INHALE* Lower into your squat as you pull the floor apart. 

*EXHALE* Push the floor away to stand.

*Keep tension in upper body by crushing the bell*

KB Goblet Squat

Set Up: Start with feet hip width-ish apart / soft knees. Grip the bell bottoms up by the horns.

*EXHALE* Press the bell over head, keeping shoulders away from ears. 

*INHALE* Slowly lower the bell back to start.

*Try to avoid flaring ribs as you press overhead.*

KB Over Head Press *2HG*

W3D1 CIRCUIT

Set Up: Find prone position - neutral neck, feet hip width-ish apart, arms reaching out in front shoulder width-ish apart.

*INHALE* Maintaining a neutral neck, lift arms, chest, and feet a few inches off the ground. Squeeze the glutes with a slight pause at the top.

*EXHALE* Lower to rest.

*Keep shoulders down away from ears*.

Set Up: Start with feet hip width-ish apart and the KB about a foot in front of you.  Roll shoulders back and down. 

*INHALE* Keeping the back straight and chest forward, hinge and grab the handle with both hands. 

*EXHALE* Tilt the bell toward you and break the handle in half to activate the lats. 

*INHALE* Keeping the hips low, hike the bell like you’re hiking a football. Think tap your butt with the bell …safely:)

*EXHALE* control the swing back to starting position. 

KB Dead Hike

Set Up: Start with feet hip width-ish apart and the KB in between the arches of your feet. Roll shoulders back and down. 

*INHALE* Keeping back straight and chest forward, send hips back into a hinge and grab the handle with both hands. Break the handle in half to activate the lats. 

*EXHALE* Explosively push the floor away to stand. As the bell travels up rotate hands to grip the bell by the horns. 

*INHALE* Reverse path  

Vertical Pop Clean

Set Up: Laying on your side, grab the KB with both hands by the bell. Roll onto your back and pull the bell into the midline (under sternum/rib cage area). Drive your lower back into the ground. 

*EXHALE* Press the bell up.

*INHALE* Control the bell back down. 

KB Chest Press *2HG*

W3D3 CIRCUIT

Set Up: Start in a wide stance *wide enough for knee to stack over toes in lunge*

*INHALE* Keep the back straight and chest forward as you sit hips back into lateral lunge.

*EXHALE* Push the floor away to stand.

Alternate sides.


Static Lateral Lunges

Find loaded beast. Explode forward into a front step. 

Thread the needle under base arm. Rotate to reach up to the sky & behind as gaze follows. 

Return hand inside foot and push back to loaded beast. Continue on other side.

*Focus on breath throughout flow (Exhale on effort / Inhale to stabilize)*

Feel Good Flow

W3D5 CIRCUIT

Set Up: Crab Position - create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face.

*INHALE* Push through base hand to bring the hips up to full extension as you squeeze the glutes. 

*EXHALE* Rotate to look at base hand as you frame the head with rotating arm. 

*INHALE* Reverse this path to crab position.

Set Up: Start with feet hip width-ish apart. 

*INHALE* Lower into deep ape position.

*EXHALE* Walk hands out to plank, pushing the floor away. 2 shldr taps each side. 

*INHALE* Keep the hips low as you walk hands back to deep ape position.

*EXHALE* Push the floor away to stand.

Inch Worm / Shldr Tap

Set up: Vertical pop clean & roll bell over to SA racked position. Use free hand to for stability. 

*INHALE* Lower into your squat as you pull the floor apart. 

*EXHALE* Push the floor away to stand.

*Keep wrists straight*


Assisted Offset Front Rack Squat 

Set Up: Start with feet hip width-ish apart and bell in between arches of feet. 

*INHALE* Send hips back into hinge, grab handle and break in half to activate lats. 

*EXHALE* Explosively push the floor away to stand. As the bell travels up rotate hands to grip the bell by the horns. 

*QUICK INHALE* 

*EXHALE* Press bell overhead. 

*INHALE* Lower to chest bell back to chest height and return to hinge. 

Vertical Pop Clean / Over Head Press *2HG*

W4D1 CIRCUIT

Set Up: Start with feet hip width-ish apart and the KB about a foot in front of you. Hinge hips back and grab the handle with both hands. Tilt the bell toward you and break the handle in half to activate the lats.  

X2 Dead Hikes…After the third hike instead of parking the bell:

*EXHALE* Explosively push the floor way to stand letting the momentum swing the bell up. Let the bell float at the top for a second.

*INHALE* Let the bell swing back down, and absorb the momentum into a hinge.

*EXHALE* Park the bell in starting position. 

KB Hike x2 / Swing x1

Set up: feet hip width-ish apart. Hinge hips back, grab handle with one hand, and tilt bell toward you.

*INHALE* Hike bell.

*EXHALE* Explosively push the floor away to stand. As the bell travels up pull elbow into side body. Briefly catch bell with opposite hand. *Repeat Gunslinger x2* 

*INHALE* Down swing. 

*EXHALE* Explosively push the floor away to stand. As the bell travels up pull elbow into side body and punch up through the bell using free hand to help bell rotate around to SA racked position. 

*Keep wrists straight* 

KB Gunslinger x2 / Assisted Clean x1

Set up: Vertical pop clean. Roll bell over to SA racked position. Use free hand for stability. 

*INHALE* Lower into your squat as you pull the floor apart. 

*EXHALE* Push the floor away to stand.

*Keep wrists straight*


W4D3 CIRCUIT

W4D5 CIRCUIT

Set Up: Start with feet about hip width-ish apart and bell between the arches of your feet. Keeping back straight and chest forward, hinge hips back and grab handle with one hand. 

Pull bell into side body and take a slight pause at top. 

Slowly lower bell back down. 

*Keep shoulders down away from ears*

SA Bent Over KB Row

Set Up: Find kickstand position - feet hip width-ish apart / back toes in line with front heel (weight distribution: 70% base leg / 30% kickstand leg). Keeping back straight and chest forward, hinge hips back and grab handle with hand opposite base foot. 

Activate lats by pulling shoulder blades back.

Push the floor away to stand.

Slowly return to starting hinge position. 

Kickstand KB Deadlift

Set Up: Start with feet hip width-ish apart and the KB about a foot in front of you. Keeping the back straight and chest forward, hinge hips back and grab the handle with one hand. Tilt the bell toward you.  

Hike the bell and explosively push the floor away to stand. As the bell travels up, pull elbow into side body. Punch up through bell as you use other hand to help rotate bell to SA racked position. 

Press bell overhead.

Return bell to SA racked position before casting out to repeat movement. 

*Keep wrists straight & shoulders away from ears* 

Assisted SA KB Clean / Press

Set Up: Find SA racked position and use free hand for extra support. Feet hip width-ish apart. Lunge forward with leg opposite bell and find 90/90 in both legs. Keep feet where they are and push floor away to stand.

Lower into lunge. 

Push the floor away through front foot to stand. 

*Keep core engaged / trunk upright*

Assisted Offset Split Squat

Set Up: Use your vertical pop clean to hold the bell by the horns at chest height. Feet should be close together but not touching.

Bring knee to chest as you crush the bell. 

Slowly lower leg back down.

*Minimize swaying by shifting weight into base foot before bringing knee to chest*

Loaded March *2HG*

W5D1 CIRCUIT

Set up: Feet hip width-ish apart. Hinge hips back, grab handle with one hand, and tilt bell toward you.

Hike the bell and complete 1 gunslinger and 1 clean. After the clean, downswing and continue to:

High Pull - Explosively push the floor away to stand allowing the bell to swing upward. Keep the elbow close to your body as the bell travels to about face height. Let the bell float for a split second and absorb the down swing into a hinge. 

Continue sequence non stop or park in between rounds if rest is needed.

*Keep wrists straight*

KB Gunslinger / Clean / High Pull

Set Up: Start with feet hip width-ish apart and the KB about a foot in front of you.  Roll shoulders back and down. Keeping the back straight and chest forward, hinge hips back and grab the handle with both hands. Tilt the bell toward you breaking the handle in half to activate the lats. 

Hike the bell and explosively push the floor away to stand. Keeping elbows soft, allow bell to swing upward and float at top for a split second. 

Absorb the down swing into a hinge and return bell to starting position. 

Dead Stop KB Swing 

Set Up: Laying on your side, overlap your hands to grip the bell by the handle. Roll onto your back and pull the bell into the midline (under sternum/rib cage area). Press the bell up and release top/assisting hand out to your side for stability. Drive your lower back into the ground. 

Press the bell up and slowly control back down. 

*Keep wrists straight*

SA KB Chest Press

Set Up: Use the vertical pop clean to hold bell by the horns at chest height. Find a wide stance *wide enough for knee to stack over toes in lunge*.

Keep the back straight and chest forward as you sit hips back into lateral lunge. 

Push the floor away to stand.

*Crush the bell for added activation through upper body*

Loaded Static Lateral Lunges *2HG*

Set Up: Start with feet hip width-ish apart keeping knees soft. Grip the bell by the horns in a bottoms up position at chest height.

Initiate rotation by bringing bell across face, framing the head with arm (90 degrees), then bringing bell back around the other side through the same path. 

*Keep shoulders away from ears*

KB Halos

W5D3 CIRCUIT

Set Up: Find prone position - neutral neck, feet hip width-ish apart, arms reaching out in front shoulder width apart.

*INHALE* Maintaining a neutral neck, lift arms, chest, and feet a few inches of the ground.

*EXHALE* Arms pull down like pulling through water.

*INHALE* Reverse arms & place hands under shoulders. 

*EXHALE* Push back to down dog. 

*INHALE* Roll fwd onto stomach.

*EXHALE* Return to starting position. 

*Keep shoulders down away from ears*

Reverse Snow Angel / Down Dog

Set Up: Start with feet hip width-ish apart. 

*INHALE* Pull the floor apart at you lower into your squat. 

*EXHALE* Push the floor away to stand. 

*INHALE* Step leg behind and across to lunge keeping hips squared to the front. 

*EXHALE* Push the floor away to stand. 

Repeat lunge on other side.  

Squat / Alt Curtsy Lunge 

W5D5 CIRCUIT

Set Up: Start with feet hip width-ish apart. Holding the handle with both hands, let it hang down in front of you. 

Keeping your back straight and chest forward, send hips back into hinge allowing base knee to bend a bit as traveling leg trails back and up. Allow bell the lower straight down in line with base leg. Looking for a slight stretch in base leg hamstring.

Push the floor away through base foot as traveling leg meets back at standing. 

KB SLDL

Set Up: Start with feet hip width-ish apart. Keeping back straight and chest forward, hinge hips back and reach for handle with one hand. Tilt the bell toward you.

Hike the bell and explosively push the floor away to stand. As the bell travels up, pull your elbow in as you punch up and rotate bell around wrist finding SA rack position. 

Press bell over head. Slowly lower to SA rack position before casting out to repeat movement.

*Keep wrists straight / shoulders away from ears*

SA KB Clean / Press

Set Up: Use a SA clean to find SA rack position. Start with feet hip width-ish apart. 

Lunge forward w/ leg opposite bell.

Push floor away through front foot to stand. 

*Keep wrist straight and torso upright*

Offset Forward Lunge

W6D1 CIRCUIT

Set up: feet hip width-ish apart. Keeping back straight and chest forward, hinge hips back, grab handle with one hand, and tilt bell toward you.

Hike the bell to complete x2 reps of high pulls. After the 2nd down swing:

Half Snatch - explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch up through the bell so the bell meets the wrist softly. 

Slowly return to SA racked position. 

Continue sequence non stop or park in between rounds if rest is needed.

*Keep wrists straight and shoulders away from ears*

KB High Pull x2 / Half Snatch x1

Set Up: Start with feet hip width-ish apart and the KB about a foot in front of you.  Roll shoulders back and down. Keeping the back straight and chest forward, hinge hips back and grab the handle with both hands. Tilt the bell toward you breaking the handle in half to activate the lats. 

Hike the bell and explosively push the floor away to stand. Keeping elbows soft, allow bell to swing upward and float at top for a split second. 

Absorb the down swing into a hinge and continue reps. 

*Hard exhale as you explode to standing*

KB Swing

Set Up: Use a SA clean to find SA rack position. Feet hip width-ish apart. 

Step bell side leg behind and across to lunge keeping hips squared forward.

Push the floor away to stand. 

*Keep wrists straight*

Offset Curtsy Lunge

W6D3 CIRCUIT 

Set Up: Start with feet hip width-ish apart. 

*INHALE* Pull the floor apart as you lower into squat. 

*EXHALE* Push the floor away to stand. 

*INHALE* Bring leg back and across to lunge keeping hips squared to the front. 

*EXHALE* Push the floor away to stand. Continue lunge on opposite side. 


W6D5 CIRCUIT

Set Up: Start with feet about hip width-ish apart. Keeping back straight and chest forward, hinge hips back and reach down for the handle with one hand. 

Pull bell into side body and take a slight pause at top. 

Slowly lower bell back down. 

Push the floor away to stand.  

*Keep shoulders down away from ears*

SA KB Row to Deadlift 

Set Up: Start with feet hip width-ish apart and the bell about a foot in front of you. Keeping back straight and chest forward, hinge hips back and reach for the handle with one hand. Tilt the bell toward you.

Hike and clean the bell finding SA rack position. 

Pull the floor apart as you lower into squat. Push the floor away to stand using the momentum to press the bell overhead. 

Lower bell back to SA racked position before casting out to continue reps.

*Keep wrists straight and shoulders away from ears*

SA KB Clean / Thruster

Set Up: Find SA rack position. Feet will be close but not touching. 

Bring knee to chest with slight pause at the top.

Slowly lower back to start.

*Minimize swaying back and forth by shifting weight into base foot before bringing knee to chest*

*Keep wrists straight and shoulders away from ears*

Offset Loaded March

W7D1 CIRCUIT

Set up: Start with feet hip width-ish apart and the bell about a foot in front of you. Keeping back straight and chest forward, hinge hips back, grab the handle with one hand, and tilt bell toward you.

Swing - Hike the bell and push the floor away to stand. Keeping the elbow soft allow the bell to swing upward and float at the top for a split second. Absorb the down swing into a hinge.

1/2 Snatch - Explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch through the bell. 

Slowly return bell the SA racked position. 

Continue sequence non stop or park in between rounds if rest is needed.

*Keep wrists straight and shoulders away from ears*

SA KB Swing / Half Snatch 

Set Up: Start with feet hip width-ish apart and the bell in SA rack position.

Step the bell side leg forward into lunge. Push the floor away through front foot. 

As you come back to stand press the bell overhead. 

*Keep trunk upright, core engaged, wrists straight, and shoulders away from ears*


Offset Fwd Lunge / SA Press 

Set Up: Start in a kneeling position, knees hip width-ish apart. Grip the bell by the horns in a bottoms up position. 

Initiate rotation by bringing bell across face, framing the head with arm (90 degrees), then bringing bell back around the other side through the same path. 

*Keep butt tucked and shoulders away from ears*

Kneeling KB Halos

W7D3 CIRCUIT

Flow from reverse snow angel to down dog *feet a bit farther apart than usual for stability*. 

Find to plank for 2 shldr taps on each side. Roll your body back down to the mat and find starting position. 

*Focus on breath throughout flow (Exhale on effort / Inhale to stabilize)*

Roll Through Flow

W7D5 CIRCUIT

Set Up: Find SA overhead position. Feet are close but not touching.

Bring knee to chest with slight pause at the top.

Slowly lower back to start.

*Minimize swaying back and forth by shifting weight into base foot before bringing knee to chest*

*Keep wrists straight and shoulders away from ears*

Offset Overhead March

W8D1 CIRCUIT

Set Up: Find SA rack position with feet hip width-ish apart. 

Step bell side leg behind and across to lunge keeping hips squared forward. 

Push the floor away to stand and use the momentum to press bell overhead.

*Keep wrists straight and shoulders away from ears*