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The KettleBell

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Shin Box w/wo triangle

Jackknives

Long Stretch

Crunches

Leg lifts bell over body

Pummel Power Floor Raises– Heals on floor or off floor.

Pummel Power Floor Dips from Raised position

Corkscrew raised knees – bell(s) over chest legs move side to side.

Corkscrew raised legs – bell(s) over chest legs move side to side.

Corkscrew JC raised knees – bells at sides, arms fully extended.

Corkscrew JC raised legs – bells at sides, arms fully extended.

Laying Leg Circles/Lifts – Bell(s) over chest, upper body up or down.

Laying Switch Knees/Legs - Bell(s) OC, upper body up or down.

Get up sit up Partial Get up sit up – Several levels up.

Seated bell side to side Sit up bell over chest Sit up power bell over chest Side swings from rack - inside to outside or outside to inside!!!

Standing Twist   Janda – anchor feet on floor against bed, takes out hip flexors

Do negatives, start at top and slowly go down

Regular w/ arms straight out in front of you          

Hand on chest          

Arms over head          

Add weights on chest          

Add weights over head          

1 leg straight out, arms over head          

1 foot tucked underneath other knee