Dumbbell Squat and Press
Begin in a squat position with dumbbells at shoulder height. Perform a squat while keeping your feet flat, pushing your hips back, and lifting your chest up. As you stand back up drive the weights straight overhead. Lower the weights back to shoulder height before beginning the next rep.
Single-leg Dumbbell Deadlifts
With a slight bend in one leg, lower your torso and upper body forward as you extend the opposite leg behind. Focus on hinging the body from the hip and glute and maintaining a neutral spine position throughout the exercise. Keep the dumbbells close to the body and lower them toward the ground. Be sure to stop around knee height. You should feel a stretch on the standing leg hamstring/glute area. To return to the start, actively squeeze your glute, pull the hips through, and stand up tall.
Push-up and Knee Tuck (TRX, slider, towel)
Start in a push-up position with your abs engaged, your spine in a neutral position, and your feet on sliders (or a towel). To initiate the movement perform a traditional push-up. As you return to the top position bring both knees towards your chest. As you extend your legs back out, go right down into your next push-up. Continue for the desired number of reps.
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