Exercise

Basic squat
Beginner

• Feet are shoulder width apart
• Shoulders back
• Core engaged
• Keep your back flat and your chest up. (Don’t fall forward/round the back)
• Knees stay in line with your toes
• Heels maintain contact with the floor
• Back stays flat as you send your hips down and back
• Continue to squat until your hips are below your knees

Dumbbell thruster
Intermediate

• Feet are shoulder width apart
• Shoulders back
• Core engaged 
• Dumbbells rest on your shoulders
• Keep your back flat and your chest up.  (Don’t fall forward/round the back)
• Knees stay in line with your toes
• Heels maintain contact with the floor
• Back stays flat as you send your hips down and back
• Continue to squat until your hips are below your knees
• As you stand up, extend your hips and legs quickly and then press the dumbbells overhead. Engage your core at the top of the movement

Pistol
advanced

• Feet are shoulder width apart
• Shoulders back
• Core engaged. Balance on one leg
• Hips go down and back while maintaining your heel on the ground
• Other leg does not touch the ground
• Chest stays up as you drive through the heel to stand up then alternate legs