Begin by taking the weight down to just in front of one foot. Push your bum back, keep your chest up and keep your heel on the floor. once in this position hover the weight just off the ground and take the weight from one leg to the other.

Either facing forwards on a bench or in a bent over position draw you arms up in to a superman position creating an I with your arms. keep your thumbs facing the sky. Using the same starting position create the letters Y T and W using your arms each time squeezing your shoulder blades together and keeping your thumbs facing up.

Start in a deep lunge almost sprint position. Drive your back leg forwards as you start to rotate you body to face the other way and swap the feet over so that you are in the starting position again except facing the other way.