- Keep your chest up and hold kettlebells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Kettlebell reverse lunge

- Place your upper back on a bench and a kettlebell or dumbbell at your hip
- Push through your heel raising your hips keeping opposite leg straight
- Engage your glutes as you raise
-Pause at the top and then control down slowly

Weighted single leg hip thrust

- Holding a single kettlebell at your side perform a Bulgarian split squat 

* Work both sides

KB single arm Bulgarian split squat

- Slowly lower the dumbbells or kettlebells with a slight bend in your knees, hinging at the hips and keeping your core tight & back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward squeezing your glutes & hamstrings to power back to upright position

Dumbbell RDL

- Start with your arm at 90 and press up until you reach full extension
-slowly control back to starting position
- Keep your core tight

Single arm machine shoulder press

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Hinge forward at the hips. Keep back straight
- Keep a slight bend in the elbows
- Raise the kettlebells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

09/16/2022 Glutes, Hamstrings, Shoulders

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