Squat Your Way Around the Clock With This Dynamic Leg Day Finisher

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That glute work comes in different forms in each of the three sections of the series. "In each instance, your entire core and both your glutes have to work to help you control all the force you generate pushing out of the Cossack," says Samuel. "That control is key to helping you find a good standing position coming out of each rep."

To take on the clock cossack series, you'll need plenty of room to work and a set of kettlebells. If you need a pair to try the workout at home, check out this option from CAP Barbell.

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  • Start holding a pair of kettlebells in the rack position, gripping the handles with the weight rested on your forearms.
  • Pivot on your foot to step back and perform a rotational cossack squat directly behind you, then return to the starting position.
  • Perform a second cossack rotational cossack squat with the same leg, this time to a 45-degree angle, the return to the starting position.
  • Follow with a standard lateral cossack squat with the same leg.
  • Repeat the series on the opposite leg.

The varied movements makes the series tough on more than your legs. "The constant changes in how your body has to create and manage both transverse and frontal plane force, coupled with the front rack hold you're force a ton of core control," says Samuel. "Your abs never get to turn off in this drill."

Just make sure to take your time on every rep, since balance will definitely be a challenge when you're first stepping outside of the dominant plane. Add the clock Cossack series to your leg day with 3 sets of clusters for each leg.

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