Squat to 90 degree at the knee, making sure to keep your knees behind the plane of your toes, bend and hips and tryto create a flat back. Hold dumbbells on the outside of each of your legs by your feet, palms facing backwards.
Stand up and raise the dumbbells up toward the knees, all the way until your arms are parallel to the ground. Once your arms are at or slightly above the knee, externally rotate at the elbow so that the dumbbells are at a 90 degree angle at the angle, palms facing forward. Stabilize this position, making sure to keep the knees slightly bent. Simultaneously, come up on your toes and extend the dumbbells above your head, slightly in front of your head. Stabilize this position. Slowly lower to the starting position. Try doing 2 sets with 10-12 repetitions.
The motion from the starting position to the first stabilizing position should be smooth through the ankle, knee and hip.
Muscles Worked: Quads, Glutes, Calves, Core, Shoulders
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