HOW: Begin by standing with a medball in your hands. Perform a curtsey lunge by moving one leg behind and across the other leg bending the knee that is in front. At the end of the curtsey, push into the ground with the front...

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, bring one knee up to your chest as you grab it to pull it up even more of a stretch. Take a step and grab the other leg. Alternate walking forward and grabbing each knee.    FEEL: You should feel a stretch...

HOW: Begin by standing while holding a kettlebell in one hand down at your side. Maintain a tall position and walk forward holding the kettlebell at your side for the prescribed amount of time or distance.    FEEL: You should feel your shoulder and trap...

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...

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