- Loop bands under your feet and around the anchors, bar resting on front delts.
- Keep chest tall, brace core, and lower until thighs reach parallel.
- Drive through midfoot, extend hips and knees, and return to standing upright.
- Hold the bar in a front rack position.
- Push your hips back and sink into a squat.
- Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
- Let the bar return to the front rack position before starting the next rep.
- Hold two dumbbells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing one dumbbell overhead.
- Lower dumbbell as you descend again, alternating arms each rep.
- Hold dumbbell at shoulder height with feet shoulder-width apart.
- Squat down, then drive upward, pressing dumbbell overhead in one motion.
- Lower dumbbell as you descend into next rep smoothly.
