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  • Dumbbell Single Arm Thruster

    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.

  • Dumbbell Single Arm Front Rack Step Up Knee Drive

    Hold one dumbbell in front rack position and place opposite foot on platform.
    Drive through front heel to step up while keeping chest tall and core tight.
    Lift trailing knee high at the top, then step down slowly with control.

  • Dumbbell Front Rack Step Up Knee Drive

    Hold dumbbells in front rack position and place one foot on platform.
    Drive through front heel to step up, keeping chest tall and core braced.
    Lift trailing knee high at the top, then step down slowly with control.

  • Dumbbell Single Arm Step Up Knee Drive

    Hold one dumbbell at your side and place opposite foot firmly on platform.
    Drive through front heel to step up, keeping torso tall and core tight.
    Lift trailing knee high at the top, then step down slowly with control.
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