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  • Plate Clean And Press

    Stand with feet shoulder-width apart and the plate in front of the feet.
    Bend the knees and hips to pick up the plate, keeping the back straight and core engaged.
    Stand up, lock the hips and legs, and press the plate overhead with straight arms.
    Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.

  • Plate Squat Reach

    Stand holding a weight plate at chest height with both hands.
    Lower into a squat, extending the plate in front of you at chest height
    As you stand back up, pull the plate back into your chest.

  • Plate Curl To Overhead Press

    Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
    Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
    Rotate the palms to face forward and press the plate overhead, locking out the arms.
    Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.

  • Plate Squat Hold Reach

    Hold the plate with both hands at chest height.
    Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
    Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
    Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you
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