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  • Dumbbell Front Rack Stability Ball Wall Squat

    Place a stability ball against a wall at about hip height.
    Hold two dumbbells in front rack position.
    Break at the hips and knees until you hit parallel or just below, then squat back up.

  • Dumbbell Half Kneeling Romanian Deadlift

    Place one knee on a bench and hold a dumbbell.
    Push your hips back while leaving your knee 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.

  • Dumbbell Half Kneeling Goblet Romanian Deadlift

    Place one knee on a bench and hold a dumbbell in a goblet position.
    Push your hips back while leaving your knee 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.

  • Dumbbell Clean And Press

    Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
    Catch dumbbells at shoulder height with knees slightly bent.
    Press overhead until arms extend, then lower under control.
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