Monday

Squat strength + ascending/descending kettlebell ladder

Warm-up
2 rounds
- hinge from the hips
- keep the spine long
- use a soft knee bend
- keep both heels planted
- hinge at the hips
- keep weight balanced through both feet
- relax the neck
- do not force range
- use a very wide grip
- keep elbows straight
- keep ribs down
- move only through a pain-free range
- stack shoulders over wrists
- stack hips over knees
- move one vertebra at a time
- keep the motion gentle
- drive through the whole foot
- squeeze the glutes
- keep knees tracking forward
- avoid overextending the low back
Strength
5 sets of 5 - rest 90 sec
- brace before descending
- keep the bar balanced over mid-foot
- track knees with toes
- keep heels planted
- rack both dumbbells securely
- brace the trunk
- sit between the hips
- drive through the full foot
- keep heels supported
- hold the weight close
- stay tall through the torso
- keep knees aligned with toes
Conditioning
Descending squat ladder + ascending swing ladder
- hold the bell close
- brace the core
- track knees over toes
- stand by driving through the full foot
- power the bell with the hip snap
- keep arms relaxed
- finish tall
- do not turn it into a front raise
- push the floor away
- brace the trunk
- squeeze glutes
- do not sag or pike
Accessory
3 rounds
- keep shoulders away from ears
- pull from the upper back
- keep wrists neutral
- avoid arching the low back
- curl the pelvis toward the ribs
- move slowly
- avoid swinging the legs
- keep shoulders relaxed