1. Goblet Squat


A. Stand tall with feet shoulder-width apart. Cup one end of a dumbbell with both hands vertically in front of chest.
B. Keeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.

2. Dumbbell Row


A. Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position.
B. Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.