A1: Kettlebell Arm Bar x 30 Seconds Each Side
Start lying on your back, pressing the kettlebell up towards the ceiling with one arm, make sure that your leg on the same side as the kettlebell is bent with your knee also towards the ceiling. Your other arm should be reaching straight overhead, resting on the floor. As you are holding up the kettlebell, press the ground with your bent leg and turn your hips over to the floor, like you are trying to thrust down into the floor, try to maintain your shoulder packed throughout this movement as you rotate your chest towards the ground. While rotating, make sure to keep the loaded arm straight and try to get your bent leg over onto the other side of your straight leg, then straighten both legs. Repeat by turning back to face up with control.
A2: Side Kick Through to Bridge, Alternating x 30 Seconds
Start in a beast/quadruped position. Lift one hand and your opposite leg off the floor and then kick your leg through. Put your foot on the ground and extend your hips and then sit back down. Pull your leg back through into your quadruped position. Alternate sides.
A3: Low Cossack Squat Switch With Kettlebell for Counter Balance x 30 Seconds
Start standing with a tall, neutral spine, holding the kettlebell by the horns. Core tight, step out with one foot to the side. Sit your hips down to your heel with your opposite leg fully extended. Keep a good posture as you sit and then shift your weight onto the opposite hip. You can use the kettlebell as a counterweight to help you get deeper into your cossack squat.