- Start with the plate at chest height. Begin a squat.
- Make sure to hit parallel depth. On your way back up, use the momentum you generate with your legs to help push the plate into an overhead position.
- Let the plate return to chest height before initiating the next squat.
- Stand on a platform, Holding a plate to your chest, feet hip-width apart.
- Step back, lowering knee toward floor, keeping chest upright and core engaged.
- Push through front foot, return to start.
- Set up a bar at mid way up your quad. Place the working leg against the bar.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Place a barbell at about midway up your thigh. Press your quads into the barbell. Hold a plate up to your chest.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
