Hold a pair of dumbbells in front of you with an overhand grip. Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. Brace core and lift back to the starting position.
Lift the weights straight up, exhaling. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise. Lower the weights in a controlled manner while inhaling. Remain bent over until all repetitions are complete.
Rest a dumbbell on each shoulder with the dumbbell end pointing forward. Position the feet about as wide as the hips. Descend to where your thighs are parallel to the floor. Less than the full distance is OK until you develop good form. Press into your heels to straighten your knees and hips and rise back up to standing position. Be sure to keep your back straight in neutral position.
Take half a step forward with right leg. Start to shift your weight forward so heel hits the floor first. Lower your body until knee nearly touches the floor. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel. Press into right heel to drive back up to starting position. Repeat on the other side.
Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor. Exhale and drive through your heels back to starting position. That’s one rep. Stance is key here: Too narrow and you won’t challenge those adductors or hamstrings; too wide and you’ll jam up the hip joint at the bottom of the position.
Stand with feet hip-distance apart, arms at sides holding dumbbells at sides, palms facing body. Step right foot back into a lunge, bending both knees 90 degrees. Keep front knee aligned over ankle; and head, shoulders, and hips stacked. Pushing through left foot, lift right knee forward to hip height, keeping abs engaged. Hold for one count, then step directly back into lunge.
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.