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 o...

Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25-...

Stand with your heels elevated on a plate or wedge, feet shoulder-width apart, holding a dumbbell vertically at your chest. Lower into a deep squat, keeping your knees tracking over your toes, then drive through your feet and squeeze your glutes as you stand back up to starting position! Keep you...

Hold a dumbbell in each hand at your sides. Step one leg back into a reverse lunge, lowering until both knees are at 90 degrees.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 10-20lbs

Intermedia...

You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle c...

Place a mini band just above your knees and hold a dumbbell at your chest, feet shoulder-width apart, toes pointed slightly out. Lower into a squat and stay low, pulsing up and down a few inches while pushing your knees out against the band! Keep your core engaged, chest up, and weight in your he...