Circuit 1

Complete this round 3 times.

Offset DB Walking Deadlift

Complete 9 repetitions

Coaching Tips For Offset DB Walking Deadlift

Follow these cues to perform Offset DB Walking Deadlift correctly:

• Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
• Only hinge to where your able to maintain an arch in the lower back
• Keep hips and shoulders square.

DB Deadlift

Complete 12 repetitions

Coaching Tips For DB Deadlift

Follow these cues to perform DB Deadlift correctly:

• Keep the dumbbells by your side
• Lower the dumbbells to your knees, folding into the hips and keeping the back straight
• Once you pass the knees begin to lower the hips
• Do not touch the floor if you do not have the range of motion.

DB Reverse Lunge

Complete 10 repetitions

Coaching Tips For DB Reverse Lunge

Follow these cues to perform DB Reverse 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.

Circuit 2

Complete this round 3 times.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

• Similar to a reverse lunge but with a diagonal step backward
• Keep the torso angle as straight as possible
• Use your full range of motion but do not stretch
• Touch the knee to the floor if your range of motion allows.

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.

DB B-Stance Squat

Complete 8 repetitions

Coaching Tips For DB B-Stance Squat

Follow these cues to perform DB B-Stance Squat correctly:

• Keep torso angle as verticle as possible
• The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Circuit 3

Complete this round 3 times.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

1. Start with the kettlebells at the hips with the arm straight.
2. Bend slightly at the knees and the hips and hinge into the pulling position.
3. Ensure your back is straight and able to maintain the weight.
4. Pull the kettlebell until your elbows are inline with your belly button.
5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

• Keep the DB underneath your shoulders with the elbows locked
• This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Wide Stance DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Wide Stance DB Straight Leg Deadlift

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

• Bend slightly and the knees and the hips then fold into the hips keeping the back straight
• Keep the hips high throughout and feel tension in the hamstrings.