<\/figure>\nDirections:<\/strong> <\/strong>1. Stand with feet hip-to-shoulder width apart, holding dumbbells at the front of the thighs, palms facing you. <\/p>\n2. With your legs mostly straight (maintaining a microbend in your knees), hinge forward at the waist. <\/p>\n
3. While keeping your back straight, lower the weights towards your feet until you feel a stretch in your hamstrings. Make sure to keep your arms straight and the weights close to your body (over your toes when lowering). Lower until you feel a mild stretch in your hamstrings. <\/p>\n
3. Slowly bring the weights up by extending the hips until you\u2019re standing upright. <\/p>\n
2. \u00a0Single-Leg Dumbbell Deadlift<\/strong><\/h3>\n <\/figure>\nDirections:<\/strong><\/p>\n1. Stand with feet hip-width apart, holding one or two dumbbells (your choice) in front of the thighs, palms facing you. <\/p>\n
2. With your legs mostly straight (maintaining a microbend in your knees), hinge forward at the waist while lifting one foot off the ground. <\/p>\n
3. Keep the lifted leg straight as you lower the weight down towards your standing foot. Lower until you feel a stretch in the standing leg. 4. Reverse the motion, and repeat for reps. Be sure not to bounce or swing the weights. \u00a0<\/p>\n
3. Air Squat <\/strong><\/h3>\n <\/figure>\nDirections:<\/strong> <\/strong><\/p>\n1. Stand with your feet shoulder-width apart and arms straight out in front of you at shoulder level. If you need a modifications, keep your arms out in front of you to help maintain an upright torso. <\/p>\n
2. Lower your body towards the ground by shifting your hips backwards and bending your knees. Make sure to keep your head up and back straight. Go down as far as your strength and mobility allow, aiming to break parallel. Keep your weight balanced between your midfoot and heel.<\/p>\n
3. Return to standing by pushing the earth away with your feet, straightening your knees, and extending your hips until you\u2019re standing upright. Squeeze your glutes at the top of the movement.<\/p>\n
4. Single-Arm Kettlebell Swing<\/strong><\/h3>\n <\/figure>\nDirections:<\/strong><\/p>\nNote: Before moving to single arm swings, you must be proficient at double arm swings. <\/em><\/p>\n1. Stand with your feet shoulder-width apart (or slightly wider). Make sure your heels, toes, and the balls of your feet are planted and that your knees track over your toes. Your shoulder should feel stable or \u201cpacked.\u201d <\/p>\n
2. With the kettlebell in front of you (handle horizontal and perpendicular to the body), assume a squat position (hips back, knees bent, spine long, core engaged) while reaching forward for the kettlebell. <\/p>\n
3. Begin the swing by pulling the kettlebell back towards you while simultaneously extending your hips to lift the bell. Your body should form a straight line at the top of the wing. Your hips and knees should be fully extended, your back (and spine) should be neutral, and your glutes should contract. The kettlebell should momentarily \u201cfloat.\u201d <\/p>\n
4. At the top of the swing, the kettlebell should act as an extension of your arms. A slight elbow bend is acceptable.<\/p>\n
5. Your free arm can either tap the handle, mimic the swinging arm, guard your face, be placed behind your back, or just hang at your side. It should not swing excessively, or rest on your thigh.<\/p>\n
6. During the backswing, the kettlebell handle should pass above the knees Your knees shouldn\u2019t move forward on the upswing and there should be no twisting in your shoulders. Keep your breathing rhythmic to help power the swing. <\/p>\n