- Lie on reformer, one heel on footbar, other leg extended.
- Press carriage out using working leg.
- Keep hips level and core engaged.
- Bend knee to return with control.
- Hold low cable handles at shoulder height with your feet shoulder-width apart.
- Squat down while keeping your chest raised and knees tracking outward.
- Stand powerfully and press both handles overhead until your arms are extended.
- Hold dumbbell between your legs and stand with a wide stance.
- Shift toward one side, bending that knee while keeping the opposite leg straight.
- Lower comfortably, keeping your chest raised and working foot flat.
- Push through the bent leg to return, then alternate sides.
- Hold dumbbells at your shoulders and stand with your feet wide.
- Shift toward one side, bending that knee while straightening the opposite leg.
- Keep your torso upright and descend as deeply as comfortable.
- Push through the bent leg to return, then alternate sides.
