Stand with feet hip-width apart, a weight in each hand; bend forward until back is flat, arms extended with weights near shins. Stand, driving weights to shoulders (as shown). Return to start. Do 15 reps. Target: entire posterior chain
Stand on left foot with right leg extended behind you, back flat, a weight in each hand, arms extended toward floor. Raise weights out to sides with elbows slightly bent (as shown). Lower arms for 1 rep. Do 15 reps. Switch legs; repeat. Target: deltoids, erector spinae, glutes, hamstrings 
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