- Anchor a band to a point that is the same height as your fist when your arms are at your side and stand with the band crossing your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Stand between the two anchored bands, grasp them with an overhand grip, and position the bands at shoulder level.
- Brace your core and push the bands overhead, fully extending your arms.
- Lower the bands back to shoulder level, keeping your core engaged and arms straight. Repeat for desired number of reps.
- 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.
- 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.
