Squat Burpee Intro

Bulletproofs your knees and opens up tight hips. Teaches an upright torso under load.

1. 1.Hold the KB at chest height, elbows tucked in
2. 2.Feet shoulder-width, toes slightly out
3. 3.Sit between your hips - knees track over toes
4. 4.Go as deep as you can with a tall chest
5. 5.Drive through mid-foot to stand

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

1. 1.Drop your hands to the floor, kick feet back to a plank
2. 2.Chest to floor (or a controlled push-up)
3. 3.Hop or step the feet back to your hands
4. 4.Stand and jump with arms overhead, light clap if you like
5. 5.Land soft, straight into the next rep - find a sustainable rhythm

Targets hamstrings and glutes through their full range. Best lift for hip hinge mastery.

1. 1.Hold KB in front, soft knees - don't bend them more during the rep
2. 2.Push your hips back, KB slides down your thighs
3. 3.Stop when you feel a deep hamstring stretch
4. 4.Squeeze glutes to stand tall, not lean back