


- Start by holding dumbbells or bar at your side.
- Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
- Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
- To rise back up, tighten abs and contract glutes and press with your heel
- Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
- Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
- Return to the starting position and repeat 12 times
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