- Hold a weight plate at arm's length overhead, with your arms fully extended. The plate should be directly above your head and your elbows should be locked.
- Begin to bend your knees, lowering your body as far as you can while keeping the weight plate overhead. Make sure to keep your back straight and your chest lifted.
- Once your thighs are parallel to the ground or as low as you can go, pause for a moment.
- Push through your heels to return to a standing position, keeping the weight plate overhead the entire time.
- Stand on a plate with both feet.
- Step back with one foot to the floor and let your back knee get close to or tap the floor.
- Push through your front leg until both feet are back on the plate.
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- With your hips up, press the plate toward the ceiling.
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
- Let the plate tap the floor (or get close) and then pull the plate back into the starting position.
