- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- With your hips up, press the plate toward the ceiling.
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
- Let the plate tap the floor (or get close) and then pull the plate back into the starting position.
- Stand tall with a plate overhead.
- Step with one foot forward bringing your back knee to the floor. Gently tap your knee then drive through your front leg.
- Go back to a standing position and then step forward with the opposing legs.
- Start by standing with your feet shoulder-width apart and holding a weight plate.
- Place one foot slightly behind the other, with the heel of your back foot elevated.
- From this starting position, bend at the hips and knees to lower the plate towards the ground, keeping your back straight and your core engaged.
- Once the plate is below your knees, drive through your heels to stand back up to the starting position.
