Step 1

Standing directly behind a dumbbell, plant both feet on the floor further than hip-width apart and point both feet slightly outward. Bend at both the hips and knees to place your hands on the dumbbell in a neutral grip (palms facing inwards). Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2

Inhale. Exhale. Using your glutes and hamstrings, push through the heels of your feet to extend your hips and legs to find a neutral standing position, ensuring that you maintain a proud chest and your head is an extension of your spine.

Step 3

Inhale. Bend at the hips and knees to return to the starting position, ensuring that your knees remain behind your toes. Once again, ensure that you maintain a proud chest and that your head is an extension of your spine. Repeat for the specified number of repetitions.

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