- Place one knee on a bench and hold a dumbbell in a goblet position.
- Push your hips back while leaving your knee 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.
- Place one knee on a bench and hold a dumbbell.
- Push your hips back while leaving your knee 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.
- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.
- Hold dumbbells at thighs with slight knee bend and flat back.
- Pull dumbbells to shoulders explosively, catching them in partial squat.
- Stand tall and press overhead until arms are fully extended.
