Lunging down onto the mat, place your hands shoulder width apart, with your chest over your hands. Extend your legs out behind your body, up on toes and keeping them hip width apart. Drop down to your elbows (may clasp hands). Keep your head inline with your spine looking down and slightly in front of you hands. Bottom up as if you have a basketball under your hips.
Start with the DB on the ground between your legs, with the handle horizontal. Feet are just wider than hip width, toes pointing out slightly. Sit into a dead lift position by softening the knees and sitting down until you can reach the dumbbell. Make sure knees are following direction of toes. Grip the dumbbell keeping your arm straight. Your head, spine and pelvis should all be aligned. Draw the shoulder back and down, chest proud.
Lying on your back, bring you bottom towards the Box/Step so when your feet are on the Box/Step your knees are 90 degrees. Raise one leg off the Box/Step. Hands palms down by your side.
