- Hold medicine ball at chest with elbows tucked and feet shoulder-width.
- Squat down until thighs are parallel, keeping chest tall.
- Drive upward and press ball overhead in one smooth motion.
- Stand on band with one foot, hinge at hips.
- Keep back flat, opposite leg extended behind.
- Drive hips forward to return upright.
- Stand inside trap 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.
- Stand inside trap bar, lift one foot slightly off ground.
- Hinge hips back while lowering bar and extending free leg behind.
- Keep hips square and back neutral throughout movement.
- Drive through standing foot to return upright.
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