At the first, Lunge:reverse lunge. Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand. With control, step right foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground. Reverse the movement to return to start. That's one rep.
Secondly, Hinge: deadlift. How to: Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That's one rep. Do 15 reps.
Finally, PUSH: Dumbbell Floor Press. How to: Lie on your back with your knees bent and feet placed flat on the floor. Hold a dumbbell in each hand and extend your arms upward, palms facing toward your feet. Slowly bend your arms and lower your them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That's one rep. Complete 15.
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