- Stand with your feet hip-width apart and a dumbbell in a goblet position.
- Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
- Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
- Push through your right heel to straighten your right leg and return to the starting position.
- Sit on the ground with a bench behind you. Place both feet on a plate or low box. Have the dumbbell over your legs just above your hips.
- Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
- Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
- Slowly extend as far as you can, and then slowly return to the starting position.
- Hold a dumbbell at your chest, feet hip-width apart.
- Step one leg diagonally back into a lunge.
- Alternate legs, keeping your chest up and core engaged.
- Stand with a shoulder width stance holding one dumbbell. Push your butt back while leaving your knees MOSTLY extended.
- Reach toward the opposing leg. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
