farmer's walk

dumbbell lunge

Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

Dumbbell Romanian Deadlift

Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders. Sink down into the squat, keeping your elbows inside the track of your knees. Push through your heels while keeping your chest up and return to the starting position.

Kettlebell Goblet Squat

Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent. Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower. Repeat

Kettlebell Swing

box jumps

AI-generated exercise: Dynamic Leg Swings

Dynamic Leg Swings

bodyweight squats

AI-generated exercise: standing quadriceps stretch

standing quadriceps stretch

AI-generated exercise: seated forward fold

seated forward fold

AI-generated exercise: plank with kettlebell drag

leg-focused functional movement session - 11/11/2025

leg-focused functional movement session - 11/11/2025

movements

jared