Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:
Beginner: Try just the bar first or dumbbells 
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or...

Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb

*Modification: do glute bridges on the floor w...

Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

Weight Recommendations:

Beginner: Bodyweight on...

Sink into a low squat and take a big to the side, keeping your chest lifted and core engaged. While in your low squat, rise up onto your toes for a calf raise, squeezing through your calves before lowering back down and repeating.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

...

Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

Weight Recommendations:

Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs

*Modificatio...