Circuit 1

Complete this round 3 times.

Banded Deadbug Hold

Complete 25 seconds

The banded deadbug hold is an excellent anterior core variation that can be used by all abilities.

Benefits of Banded Deadbug Hold

The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core.

How To Do Banded Deadbug Hold

1. Place the band in position behind your head before you find the deadbug position.
2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension.
3. Pull the band over your head creating a lot of tension in the abdominal muscles.
4. Hold this position throughout the time, keeping the lower back on the floor throughout.

Coaching Tips For Banded Deadbug Hold

Follow these cues to perform Banded Deadbug Hold correctly:

• Keep consistent tension againts the band
• Ensure the lower back is pressed into the floor.

Half Kneeling Halo Rotation

Complete 4 repetitions

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

1. Find a stable half kneeling position with the knee at 90-90.
2. Hold the kettlebell by the horns in front of the chin.
3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

• In a stable lunge position, holding the horns of the KB rotate the KB round the head
• Move slowly with control
• Feel the KB pull on the trunk as you move it.

Circuit 2

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 10 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

• Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
• Find a split stance with the feet
• Pull the band rotating as you do so
• Keep the feet in a fixed position.

Double KB Farmers March

Complete 16 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

• Keep a slight bend in both arms
• Very slowly transition from one leg to the other
• Keep shoulders high and spine neutral.