# Kettlebell Strength & Mobility

Build foundational strength and improved flexibility using kettlebells.

## Kettlebell Squat & Press

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Kettlebell Hinge & Row

You'll strengthen your back, hamstrings, and glutes with focused hip hinge work and rows — great for building a solid foundation and improving your posture.

### Warm-up

- 1 × 45s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 30s Hamstring Stretch (Supine)

### Main Workout

- 1 × Simple Hinge Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 12 Glute Bridge
- 2 × 30s Dead Bug

### Cool Down

- 1 × 40s Pike Stretch
- 1 × 40s Child's Pose Lat Stretch
- 1 × 45s Half Pigeon
- 1 × 60s Savasana


## Full Body Mobility

You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.

### Joint Circles & Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 30s Crescent Lunge
- 1 × 30s Wide-Legged Forward Fold

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose