Grab the bar and hang, your body still and your legs straight. Slowly draw your knees up to your chest Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Hanging Knee Raises

Stand tall holding two kettlebells in each hand. March in place for the desired amount of reps or time.

Kettlebell Farmers March

Plate Weighted Crunch

Elbow Plank Knee Drops

Deadbug

Anchored Reverse Crunch

Body recomp day one: push

Body recomp day two: glute / ham

Body recomp day three: core

Body recomp day four: pull

Body recomp day five: full lower

body recomposition phase three

Circuit