Video 3: Load It With Purpose→ Kettlebell Integration

In this session, Coach Tarek puts the first two flows together and adds a kettlebell so you can explore the same floor-to-stand patterns under load with purpose. You’ll press to lockout, transition to an arm bar, come to hand, find 90-90, rack, then bridge, square, and stand. Work both sides and keep breath quiet and controlled. Start unloaded, then add load in stages so the pattern stays clean

This progression includes:
✔ Press to a solid lockout with shoulder stacked and wrist neutral
✔ Right leg shoots long → roll to arm bar under control → return
✔ Post to hand → transition into 90-90 → rack the bell cleanly
✔ Press again → plant the hand → half bridge → square the base → stand
✔ Reverse the path back to the floor, then switch sides for symmetry

This is perfect for:

Coaches preparing clients to load floor-to-stand patterns with kettlebells
Movement restoration and post-rehab progressions where control matters
Athletes building multi-planar transitions tied to breath, tension, and timing
Anyone wanting a smoother, safer path from floor to stand

Coaching cues to watch:

Stack joints before you move; lock the elbow and pack the shoulder before transitioning
Move the leg first on the arm-bar roll so the bell stays quiet
Breathe low and slow; own each position before you link the next
Add load gradually only after you can reverse the entire path cleanly

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