Plate Rear Lunge
Stand with your torso upright holding a plate in your hands in front of you at arm’s length.
Step backward with your right leg and lower your upper body down, while keeping the torso upright and maintaining balance. As you do so, raise the plate to the front with your extended arms, until your arms are parallel to the floor. Make sure that you keep your front shin perpendicular to the floor and your thigh parallel to the floor.
Pressing with your heel, push up and go back to the starting position.
Repeat the exercise but this time lunge back with your left leg.
Go back to the starting position. Repeat the exercise according to the training plan alternating legs.