There is no limb left out of this party. Each arm + leg has its own unique job. Translation:
✅ Massive Core Stability / Balance. 4 limbs firing? You better be working that middle support beam.
✅ Shoulder Stability + Endurance. Both shoulders are required to hold a weight in extended arm.
✅ Total Body Coordination. Bored easily? This X is a solution! It demands full focus + energy.
✅ All Limbs Firing = Physically exhausting. Stellar HIIT cardio interval exercise.
FORM TIPS:
👉 In hand opposite working leg, press kettlebell overhead with control + hold in suspended arm til you’ve completed 10 reps.
👉 Likewise, engage medial deltoid to laterally raise weight in hand on same side as working leg + hold for 10 reps.
👉 Because weights will be suspended overhead + laterally for whole set, AND bc we are always weaker lifting unilaterally vs in tandem, weight choice is important. Don’t F your shoulder, build stability. Check your ego! Start with 50% of what you would use on a set of 10 reps.
EX) If you Shoulder Press 40lb for 10 reps, use a 20lb kettlebell. If you Lateral Raise 10lb for 10 reps, use a 5lb dumbbell.
👉 ALWAYS Pause at lowest point of your lunge. Bouncing right back up uses momentum. No points for speed. You’re not a cheater. You know better.
Torch legs, arms, 360 degrees of core balance + shoulder stability in one move. It’s so nasty. I truly hope you love/hate it. Conceived by my inner sadist, ADHD + a lil desire to bulletproof these shoulders post-surgery via daily corrective exercise.
One move, many challenges. Add it to your next session and feel the difference🔥🙌
