Squat position, weights at shoulder. As rise from squat, push weights overhead.
Whole Body Advanced
On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.
From plank, jump alternate legs forward and back.
Legs wide, reach arms towards one foot, allowing knee to bend (if hamstrings tight), keeping arms straight reach arms out in arc and up and overhead on opposite side.
From plank, push up on to one hand, then second, then lower back onto leading elbow, then second.
In side plank position, holding ball vertical.