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Squats
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Preparation
Stand straight and place your feet shoulder width apart.
Extend you hands out in front of you to help keep you balance.
Movement
Sit back and down like your sitting in an imaginary chair.
Lower down so your thighs are parallel to the floor.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
3 set, 12 - 15 reps
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Lunges
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Preparation
Keep you upper body straight with you shoulders back.
Movement
Step forward with one leg, lowering your hips until both knees are bent at about a 90 degree angle.
Keep the weight in your heels as you push back up to the starting position.
3 sets, 12 - 15 reps
Preparation
Stand in front of a step, bench or stair with back. legs and arms straight, feet hip distance apart.
Movement
Place your entire foot on the step or bench.
Push through your right heel as you step on the step bringing your left foot to meet your right.
Return to starting position by stepping down with left foot then right.
15 steps leading with right foot then alternate.
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Romanian Deadlift
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Preparation
Grasp dumbbells from floor with shoulder width to wide overhand grip. stand with shoulder width stance.
Movement
Lower dumbbell towards top of feet by bending hips while tracing the contour of legs through downward motion.
Gradually bend knees through decent and keep spine straight so back is in a near horizontal position.
Once hamstrings are stretched fully just before lowering dumbbells completely to the floor, lift dumbbells by extending hips and knees until standing upright.
3 sets, 10 reps
Dumbbells are optional.
