- Start by pushing your hips straight back and extending your non-working leg behind you. It is ok to touch your other foot back to the ground each rep.
- Leave your knee mostly extended. Look for a stretch in your hamstring. When you feel the stretch, push your hips forward until you're back in a standing position.
- Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
- Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.
- Stand facing the barbell while holding the end of the bar at your side with one hand.
- With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
- Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.
- Stand with feet shoulder-width apart and the plate in front of the torso.
- Step back and across the body with the right foot, bending both legs to lower into a lunge position.
- Push through the front foot to return to the starting position.
- Repeat on the other side by stepping back and across with the left foot.
- Continue alternating sides for desired reps.
