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- can be done with dumbbells or one single dumbbell

Snatch Balance

- start in jumping position, finish in landing position
- jump weight up.
- catch in deep squat.

Heaving Snatch Balance

- Heave the bar upward then drop into squat and catch. Feet start and finish in landing position.

Pressing Snatch Balance

- Press barbell overhead as you drop into a squat

Air Squat (Tabata)

- do this as slowly as necessary to maintain good form
- do not bounce off the ball at the bottom
- keep you weight in your heels, chest up, back arched

Overhead Squats

- feet shoulder width apart
- keep bar "plumb" with the ground
- push shoulders up into ears

Sumo Deadlift High Pull

- use power from the legs and the momentum you generate to drive the bar up.

Swiss Ball Lateral Roll

- keep body and arms parallel to the floor as you roll back and forth across the ball


- use momentum to drive the weight overhead

Turkish Get Ups

- keep your eyes on the dumbbell and your arm straight at all times

Wall Ball

- full squat
- catch ball as you lower into squat
- use hip drive to throw ball


- meant to be done with a heavy dumbbell or kettlebell
- push your arm up as you bend toward the ground
- keep your eye on the dumbbell

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