- Step into neutral stance, feet about hip width apart. - Find the bones at the front of your pelvis, also called the anterior superior iliac spine (ASIS). - Place your index finger on the bony prominence on either side, and use the web of your hand and thumb to cradle or cup the hip bone (ilium) to feel the curvature of the iliac crest in the web of your hand. This will be your reference and feedback for hinging at the hips. - Slowly set your hips back as if you were going to touch a wall with your buns; the knees are slightly bent. - Use the hamstrings and glutes to push into the floor and return to standing.

- Come into a stagger stance, with 80% of your weight on the front foot and 20% of your weight on the back foot. - Find the bones at the front of your pelvis, also called the anterior superior iliac spine (ASIS). - Place your index finger on the bony prominence on either side, and use the web of your hand and thumb to cradle or cup the hip bone (ilium) to feel the curvature of the iliac crest in the web of your hand. This will be your reference and feedback for hinging at the hips. - With knees bent, slowly set your hips back as if you were going to touch a wall with your buns. - Focus on using primarily the hamstrings and glutes of the FRONT leg to push into the floor and return to standing.

- From a standing position, place all of your weight onto one leg and hover the other leg off the ground. - Keep a slight bend in the knee of the standing leg. - Hinge at the hips, using the free leg to counterbalance the torso. - As you press into the floor to stand up, use the hamstrings and glutes of the standing leg to return to standing.

- Begin from the floor with the shoulders over the toes, at or above hip level. - Breathe in a sip of air and tighten the midsection to create a rigid torso. - Push into the ground and stand up while bracing your core and using the legs to lift the bell. - Perform the movement in reverse to set the bell down.

- Step into a neutral square stance, then hinge forward. - Weave the kettlebell around the shins in a figure 8 motion, shifting your weight towards the leg the bell is circling around. - Be sure to circle the bell in both directions.

- Begin in a neutral long stagger stance position. - Lift the kettlebell up and over the thigh, switching hands as the bell crosses the top of the thigh. - The thigh rainbow can be performed in any stance and is a good preparatory exercise for the thigh circle.

- Step into a neutral long stagger stance, then come into a semi-squat position. - Circle the bell around the thigh of the front leg, keeping the leg position static and the torso upright. The arms pull the bell up and over the thigh. - Be sure to circle the bell in both clockwise and counterclockwise directions.

- Begin in a neutral square stance. - Sink your hips back and bend your knees to lower your butt down, keeping your chest up. - Lower down into the quarter squat position; about halfway to a parallel squat. - Push into the floor to engage the glutes and legs and return to standing position.

- Begin in a neutral square stance. - Push your hips back and bend your knees to lower your butt down, keeping your chest up. - Lower down until your hips are around knee level, thighs parallel to the ground. - Push into the floor to engage the glutes and legs and return to standing position.

- Begin in a neutral square stance. - Push your hips back and bend your knees to lower your butt down, keeping your chest up. - Come down as low as possible without losing control of your pelvis position. - Push into the floor to engage the glutes and legs and return to standing position.

- Hold the kettlebell at chest level and grasp the horns, with bottom facing down. - The kettlebell should be held away from the chest so that the arms and core are active. - Sink the hips down actively into the bottom of the squat position, keeping the chest up. - Drive through the feet and engage the legs to return to standing position.

- Step into a square stance position. - Pass the bell from one hand to the other, switching hands in front of the body. - After the pass, let the bell swing back and outward past your leg to create an A shape.

- Aim to straighten the elbows and bring the palms of both hands together. - Breathe in and relax, then exhale and bring the hands as close together as your body will allow (without forcing it; use a towel or dowel if you are not able to touch hands). - Once the palms touch comfortably, squeeze both hands together tightly and engage the back muscles to squeeze the shoulder blades together. - Actively pull your arms away from each other as if you are trying to pull your palms apart (don’t let go of the palms though!). - Start with very little effort and add a little more force as you feel the chest and shoulders relax.

- Step into a square stance position. - Pass the bell from one hand to the other, switching hands behind your back. You can bend your elbows to complete the switch. - After the pass, let the bell swing forward past your leg.

- Step into narrow, neutral, or wide square stance. - Circle the bell around the body, changing hands behind the back and again in front of the body. - To switch directions, keep the working hand on the bell handle and use the palm of the free hand to stop the bell’s momentum at hip level in the direction it’s going, then use the hand that caught the kettlebell to redirect it to go the opposite way.

Steps for the Clockwise Compass Variation: 1. Step right foot forward (North). 2. Step right foot sideways (East). 3. Step right foot back (South). 4. Step left foot back (South). 5. Step left foot sideways (West). 6. Step left foot forward (North). The cardinal directions for the compass are North, East, South, and West, which correspond to stepping forward, right, back, and left (respectively). The compass can be performed in clockwise and counterclockwise directions.