First, sit into a squat with a band right under your knees, perform your 10 steps per side.

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: 45-60+lb plates on each side of the barbell

*Modification: use dumbbells...

Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb

Use a barbell. 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: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell
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There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...

Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.

Equipment: Resistance Band