Hold a dumbbell close to your chest to begin. Push your hips back and squat down until your hips are parallel to the ground while keeping your chest high and core firm.
Put your legs together and assume the side plank position. Starting with your glutes and core engaged, stretch your shoulder blade by reaching across your body with the top hand.
Hold a light or medium-weight resistance band in both hands, shoulder-width apart. Pull the band apart while keeping your hands perfectly straight until your hands are parallel to your body.
Start off in a staggered posture with one foot forward and one foot back. Leaning slightly forward while maintaining core stability, drop yourself all the way down until your back knee reaches the floor.
Keep your body moving up and down in a straight line. With your feet together and your shoulders in line with your wrists, begin the exercise.
Squeeze your glutes and maintain a strong core as you slowly lower yourself until your chest reaches the ground, then push yourself back up.