Circuit 1

Complete this round 3 times.

DB Goblet Squat In Lunge

Complete 10 repetitions

The dumbbell goblet squat in lunge is an excellent unilateral squatting variation, especially for beginners just learning the lunge position.

Benefits of DB Goblet Squat In Lunge

The main benefit of the dumbbell goblet squat in lunge is the strength gained in the uni-lateral movement pattern / the legs. It can also promote hip and knee stability.

How To Do DB Goblet Squat In Lunge

1. Start in a stable top of lunge position with the feet hip width apart and the weight at the chest.
2. Move the back knee towards the floor with control, gently touching the floor with the knee.
3. Keep a fixed torso angle throughout.
4. Use predominantly the front leg to come back to the starting position.

Coaching Tips For DB Goblet Squat In Lunge

Follow these cues to perform DB Goblet Squat In Lunge correctly:

• Keep front knee fixed over the ankle, torso slightly forward but stays fixed
• Create a wide stance to make balance easier
• Gently touch the knee to the floor and lift yourself with the front leg.

Clapping Press Up

Complete 10 repetitions

Coaching Tips For Clapping Press Up

Follow these cues to perform Clapping Press Up correctly:

• Only perform these if you are confident, you have the ability too
• You should have enough time to land softly with the hands after the clap.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset DB Staggered Stance Straight Leg Deadlift correctly:

• Maintain an arch in the lower back throughout
• Use the back leg in a kickstand as a guide, remain on your toes throughout
• Do not let the single DB cause any rotation.

Circuit 2

Complete this round 3 times.

Alternating Gorilla Row

Complete 10 repetitions

The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell.

Benefits of Alternating Gorilla Row

It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue.

How To Do Alternating Gorilla Row

1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift.
2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine.
3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position.
4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions.

Coaching Tips For Alternating Gorilla Row

Follow these cues to perform Alternating Gorilla Row correctly:

• Maintain an arch in the lower back
• Keep shoulders and hips square
• Pull slowly with control.

Single Leg DB Foot Elevated Hip Thrust

Complete 14 repetitions

Coaching Tips For Single Leg DB Foot Elevated Hip Thrust

Follow these cues to perform Single Leg DB Foot Elevated Hip Thrust correctly:

• Start with the heel pressed into the bench
• Press the lower back into the floor and stabilise the DB with your hands
• Create tension in the glute throughout.

DB Flies

Complete 14 repetitions

Coaching Tips For DB Flies

Follow these cues to perform DB Flies correctly:

• Keep a slight bend in the arms throughout
• Slowly lower the hands so they are in line with the shoulders
• Do not use any momentum.

Circuit 3

Complete this round 3 times.

KB Deadbug Hold

Complete 25 seconds

Coaching Tips For KB Deadbug Hold

Follow these cues to perform KB Deadbug Hold correctly:

• Start with a stable grip on the KB
• Keep lower back pressed into the floor
• Lock elbows and ensure there is no movement throughout the hold.

Russian Twists

Complete 16 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

• Do not move with speed
• Let the load pull on your core.