Full Body Flow

Builds posterior chain strength - glutes, hamstrings, back. The most transferable lift you'll do.

1. 1.Stand with feet hip-width, KB between your feet
2. 2.Hinge at the hips, soft knees, flat back
3. 3.Grip the handle, brace your core, then drive through your heels
4. 4.Stand tall, glutes squeezed - don't lean back
5. 5.Lower with control, reset on the floor each rep

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 a strong upper back, fixes posture, and balances out all the pressing.

1. 1.Hinge over with a flat back, free hand on a bench or thigh
2. 2.Let the KB hang, shoulder long
3. 3.Pull the elbow back along your ribs
4. 4.Squeeze the shoulder blade - don't shrug
5. 5.Lower with control, full stretch each rep