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  • Bodyweight Waiters Bow

    Place a barbell at about midway up your thigh. Press your quads into the barbell.
    Push your hips back while leaving your knees 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.

  • Bodyweight Stick Assisted Squat

    Hold a sturdy stick and stand with your feet shoulder-width apart.
    Bend your knees and hips while using the stick for balance.
    Lower comfortably while keeping your chest raised and feet flat.
    Push through your feet to return to standing.
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