HOW: While standing, hold onto a kettlebell with both arms relaxed in front of you and your feet about shoulder width apart. Hinge forward at the hips while keeping a slight knee bend lowering the kettlebell down. Go as low as you can go...

HOW: Begin in a standing position holding onto a dumbbell with both hands bringing it up against your chest. Widen your feet out and point your toes outward. Bend your knees and slightly hinge forward at the hips squatting down and up for the...

HOW: While standing, grab a kettlebell and hold it upside down overhead with a slight bend in your elbow. Maintain this position as you walk forward for the prescribed amount of time or distance.    FEEL: You should feel your shoulder muscles working.    COMPENSATION: Don’t...

HOW: While standing, grab a kettlebell and hold it with your elbow straight up and out from your shoulder. Your arm should be bent up holding the weight. Maintain this position as you walk forward for the prescribed amount of time or distance.    FEEL:...

HOW: Have a kettlebell in each hand. Bring your arms straight up overhead with the kettlebell resting on the back of your arm. Lower the weight on both sides down at your side and once the weight is by your head press it up into...

This assessment is used to check in on your agility in forward, side to side, and backward direction. To perform this you will need to set up the “T” by using 4 markers. The first marker will be your starting point. From this point measure...

HOW: Using four cones, place one the ground and another ten yards out from the starting cone. Next, place a cone on each side of that cone both 5 yards apart making a “T” formation. From the starting cone, pick a side and run...

HOW: Begin by lying on your stomach with your forehead on the ground supported. Place an object like a kettlebell in front of you and to the side you want to perform the exercise with. Bring your arms overhead. From here, lift your arm...

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