Feet slightly wider than hip distance, toes pointing slightly out, keep weight on heels. Squat low, pause and squeeze glutes as rise.
Whole Body Intermediate
On one leg, maintain neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach hands to floor, rise to start then repeat on other side.
On step 20cm minimum. Push off with one foot and place other foot fully on step, other foot joins, then leading foot returns to ground fist.
Split stance, a weight in either hand, alternate extending elbows to push weights overhead.
On hands -wider than shoulders – and feet (or knees with butt tucked in), bend elbows out and lower chest to the floor, keeping hips in line with rest of body, push back up to start.
From plank position, rock back and reach hips high, then return to start position.