• Step forward with one leg.
• Lower your body until your rear knee nearly touches the ground.
• Ensure you remain upright, and your front knee stay above the front foot.
• Push off the floor with your front foot until you return to the starting position. Switch legs.
  

1. Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
2. You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
3. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
4. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

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1. Stand up straight with dumbbells at either side, palms facing your hips.
2. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion.
3. Slowly return your arms down to starting position.
   

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1. Hold a dumbbell in goblet position.
2. Squat down to parallel depth and then halfway back up.
3. Stay in this short range of motion for the duration of the set.
   
   

1. Lay on your back with your arms palms down on either side.
2. Keep your legs together and as straight as possible.
3. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.
4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

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1. Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
2. Your feet should be together, with only your toes touching the floor.
3. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.