MW Exercise Library

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FK GS Snatch

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral, Vertical Pull, Vertical Push
Biceps, Chest, Forearms, Glutes, Shoulders, Triceps
Standing
Elbow, Forearm, Hip, Shoulder
Unilateral Strength

FK GS Snatch from lock out

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral, Vertical Pull, Vertical Push
Biceps, Chest, Forearms, Glutes, Shoulders, Triceps
Standing
Elbow, Forearm, Hip, Shoulder
Unilateral Strength

FK GS Pre Snatch (downward phase)

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral, Vertical Push
Chest, Forearms, Glutes, Shoulders, Triceps
Standing
Elbow, Forearm, Hip, Shoulder
Unilateral Strength

FK GS Pre Snatch (upward phase)

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral
Chest, Forearms, Glutes, Shoulders
Standing
Forearm, Hip, Shoulder
Unilateral Strength

FK GS One Arm Swing + Snatch lock Out

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral
Chest, Forearms, Glutes, Shoulders
Standing
Forearm, Hip, Shoulder
Unilateral Strength

FK GS Pre Snatch Step Forward

Kettlebell
Hip Extension, Internal Rotation, Oscillations, Unilateral
Chest, Forearms, Glutes, Shoulders
Standing
Forearm, Hip, Shoulder
Unilateral Strength

FK GS One Arm Swing Pre Snatch

Kettlebell
Hip Extension, Oscillations, Unilateral
Chest, Forearms, Glutes, Shoulders
Standing
Forearm, Hip, Shoulder
Unilateral Strength

Half Kneeling to Standing with Band

Band, NT Loop™ Band
Knee Dominant, Unilateral
Glutes, Gluteus Medius
Half Kneeling, Standing
Ankle, Lower Body
Core Control, Lower Body Unilateral Stability

Half Kneeling Setup with Band

Band, NT Loop™ Band
Abduction, Unilateral
Gluteus Medius
Half Kneeling
Lower Body
Lower Body Unilateral Stability

Squat Lateral React

No equipment
Knee Dominant
Adductors, Quads
Standing
Lower Body
Agility, Reaction

Frontal kick + Diagonal Back Low Kick

No equipment
Hip Abduction, Knee Extension, Unilateral
Gluteus Medius, Hip Flexors, Obliques Abs, Quads
Standing
Lower Body
Balance, Reaction
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