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  • Dumbbell Staggered Waiters Bow

    Set up a bar at mid way up your quad. Place the working leg against the bar.
    Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
    Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
    When you feel the stretch, push your hips forward again until you're back in a standing position.

  • Dumbbell Deficit Reverse Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Goblet Deficit Reverse Lunge

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

  • Dumbbell Front Rack Deficit Reverse Lunge

    Stand on a platform, dumbbells in front rack position, 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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