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  • Plate Squat Hold

    Start by standing with your feet shoulder-width apart, with a weight plate held in both hands at chest height.
    Lower your body by bending your knees and hips, keeping your back straight and your weight in your heels.
    Go down until your thighs are parallel to the floor, then pause for a moment.
    Hold the squat position for the desired amount of time, keeping the weight plate steady and your core engaged.

  • Plate Thruster

    Start with the plate at chest height. Begin a squat.
    Make sure to hit parallel depth. On your way back up, use the momentum you generate with your legs to help push the plate into an overhead position.
    Let the plate return to chest height before initiating the next squat.

  • Weighted Wall Sit

    Press your back against a wall, feet shoulder-width apart, holding weights at your sides.
    Lower into a squat position, thighs parallel to the floor, knees above ankles.
    Hold the position, maintaining tension in your core and legs.

  • Plate Goblet Deficit Reverse Lunge

    Stand on a platform, Holding a plate to your chest, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start.
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