Traps, Shoulders
Adductors, Glutes, Hamstrings, Quadriceps
Stand feet wide (sumo stance), toes out. KB on floor between feet.
Hinge hips, bend knees, grip KB both hands overhand.
Back straight, chest up.
Explosively extend hips/knees.
Pull KB upward towards chin, leading with elbows.
Keep KB close to body, elbows high.
Lower KB back to floor with control.
Repeat.