Step 1

With a weight plate resting on your thighs, begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Place your feet on top of a second bench with legs extended and shift your glutes forwards off the bench. This is your starting position.

Step 2

Inhale. Bend your elbows to lower your glutes towards the floor, ensuring that your shoulders, elbows and wrists remain in line with one another.

Step 3

Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position. Repeat for the specified number of repetitions.

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