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

Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the b...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb 

Advanced: 20-35+lb

Hold a dumbbell in each hand at your sides, standing tall with feet hip-width apart. Step forward and lower until both knees are bent about 90 degrees, then drive through your front heel to bring your back foot forward into the next step! Keep your core engaged, chest up, and your front knee trac...

Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!

Weight Reco...

Attach a rope to a low cable pulley. Face away from the machine, straddle the cable, and hold the rope between your legs with both hands. Walk forward a few steps and stand with feet slightly wider than hip-width. Hinge at your hips, pushing them back while keeping your back flat and a slight ben...

Lie on your back holding a light dumbbell in each hand with arms extended straight up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides! Keep your core engaged and your low back pressed into the floor throughout the movement.

B...