- Hold the plate at chest height close to your body
- Take a big step backwards with your left leg, lowering your body until your left thigh is parallel to the ground and your right knee is bent at a 90-degree angle.
- Push through your right heel to return to standing, bringing your left leg back to starting position.
- Repeat the movement on the other side, stepping backwards with your right leg and lowering your body until your right thigh is parallel to the ground and your left knee is bent at a 90-degree angle.
- Anchor a band to something stable and set up a bench.
- Run through the band underneath the bench and loop around your feet.
- Flex and extend your knees.
- 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.
