Circuit 1

Complete this round 3 times.

DB Floor Press

Complete 12 repetitions

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

1. Lye on the floor with the feet securely connected to the ground.
2. Start with the dumbbells out in front with the elbows locked.
3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

• Touch elbows gently to the floor
• Lock elbows at the top.

Circuit 2

Complete this round 3 times.

Bicep Curls

Complete 14 repetitions

Coaching Tips For Bicep Curls

Follow these cues to perform Bicep Curls correctly:

• Do not use any momentum
• Start with the palms facing away from the body
• Do not rest your elbows on your body.

Circuit 3

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 Arm KB Floor Press

Complete 14 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

• Ensure you have a good grip on the KB, with the thumbs tucked under the horns
• Lower your elbows and gentle touch them to the floor
• Move with control.

Circuit 4

Complete this round 3 times.

Single Leg Isometric Glute Bridge with KB Lowering

Complete 6 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

• Lock the KB overhead, gripping the horns
• Perform a hip thrust and transition to one leg
• Slowly lower the leg and KB in unison
• Keep a lot of tension in the glute and core.

DB Floor Press In Half Hollow Hold

Complete 10 repetitions

Coaching Tips For DB Floor Press In Half Hollow Hold

Follow these cues to perform DB Floor Press In Half Hollow Hold correctly:

• Have the DB's in position before finding the half hollow position
• Press the DB's slowly with control, locking the elbow each rep
• Maintain a tight half hollow thoughout.