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Ryan Miller
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K E T T L E Bells 


- Kettle bell swings 1 min on 20 seconds rest 

   X 3 sets ( can increase as you get stronger)

- Kettle bell lunges 3 x 15 each leg , find a

   weight that challenges you for the 15 reps

- Goblet squat 3 x 15 - 20 reps , making sure 

   You go deep and controlled in the squat 

- T-REX Walk , landing on heals and rolling 

   Through up onto your toes 

- Dead lift , keeping back straight and head up 

- Kettle bell drag , keep the movement

   Controlled and back flat holding a plank 

- Weighted eccentric calf raises, Do this off a 

   a step to get a deep full movement ( can 

   with no weight and build up to keep it 

   controlled ) 


Epic! Thanks for sharing, @Ryan Miller 
Jay Woods . 3 weeks ago
This is just what I need. Thanks @Ryan Miller 
Damien Dau . 3 weeks ago

2 0 2 1

The goal is to live a life you’d want to live twice! 

New year New adventures! 


Quote 👌🏻
Ash Thomo Nutrition . 3 weeks ago
@Ryan Miller a big 2021. Bring it 💪
Damien Dau . 3 weeks ago
Live the life you'd want to live twice! I love that @Ryan Miller ⚡️ 
Troy Archer . 3 weeks ago

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