- Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Stand with your feet shoulder-width apart and a dumbbell in your right hand, extending it overhead.
- Inhale and begin to squat down, keeping the dumbbell overhead and your back straight.
- Go down as far as you can while still maintaining control, then exhale and return to standing position, keeping the dumbbell overhead. Repeat for desired reps and then switch to the other arm.
- 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.
- Start by lying flat on your back with your feet resting on top of a box, the barbell placed over your hips, and cross one leg over the other.
- Push through your heels and raise your hips towards the ceiling, keeping your feet flat on the box.
- Engage your glutes at the top of the movement, pause briefly and then lower your hips back down to the starting position.
