- Brace your core and press the weight plate overhead until your arms are fully extended. Keep your shoulders down and back.
- While your arms are fully extended, lower the weight behind your head to perform the extension
- After completing the extension, lower the weight to your chest, and perform the overhead press. Repeat
- Start in a standing position with a plate against your chest.
- Press the plate away from your body until your elbows are extended.
- 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
- 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.
