- Stand with your feet hip-width apart and a dumbbell in a goblet position.
- Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
- Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
- Push through your right heel to straighten your right leg and return to the starting position.
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
- Stabilise yourself in the side lying position, using your upper arm and leg
- Raise and lower your under leg for the specified amount of reps/or sets
- Stabilise yourself in the side lying position, using your upper arm and leg
- Raise your under leg and hold isometrically for the specified amount of time
