- Stand with feet shoulder-width apart and the plate in front of the feet.
- Bend the knees and hips to pick up the plate, keeping the back straight and core engaged.
- Stand up, lock the hips and legs, and press the plate overhead with straight arms.
- Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.
- Stand holding a weight plate at chest height with both hands.
- Lower into a squat, extending the plate in front of you at chest height
- As you stand back up, pull the plate back into your chest.
- Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
- Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
- Rotate the palms to face forward and press the plate overhead, locking out the arms.
- Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.
- Hold the plate with both hands at chest height.
- Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
- Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
- Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you
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