- Kneel on the floor or on a mat (for comfort) with the tops of your feet flat on the floor, toes pointing backward.
- Hold a dumbbell or medicine ball in front of your chest with both hands.
- Begin the movement by leaning backward, keeping your back flat. Use your quads and core to stabilize you as you lean. When you've leaned back as far as you can, pause.
- Slowly return to the kneeling position.
- Complete 10-12 reps for 3 sets with 45 seconds of rest between sets.
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