Beginner Strength Circuit

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

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

Builds vertical pushing strength and crazy-strong shoulders, triceps, and core.

1. 1.Start in the rack - KB on the back of your forearm, elbow tucked
2. 2.Brace abs and glutes hard, don't let your back arch
3. 3.Press straight up, don't push the head forward
4. 4.Lock out overhead, biceps by the ear
5. 5.Lower with control to the rack