Set up Instructions: (using 45lb plates if using lighter weights place weights on a stand so the bar is at the same height)
1. Place barbell with weights in front of you
2. Stand close enough to the barbell so shins touch, feet are shoulder width apart and pointed straight a head

Steps 1 and 2

3. Keeping the hips back squat down until;
– Upper legs are parallel to the ground
– Shins are vertical
4. Grab the barbell so hands are shoulder width apart (if needed widen grip slightly)
5. Keep back straight
6. Engage and co-contract core muscles

Steps 3 to 6 of set-up

Exercise Execution
1. Keeping back ridged extend legs

2. Half way through extension straighten back, keeping shoulders back and chest proud

Execution of steps 1 and 2

3. Extend at knees and hips and keep chest proud

Execution of Step 3

4. Keeping barbell close to legs while returning to the starting position
5. Repeat until desired number of reps are completed

Breathing: Be sure not to hold breath. Breath in on the way up and out on the way down