Even if you don't like lifting barbells, you can still use the plate with this creative floor exercise.
said to start with no plate to get used to jumping this way. Then begin with a flatter plate and work your way up to a thicker one. Make sure you squat all the way down with your hips at knee level to ensure you're really working your butt and hamstrings.Place a plate on the floor, and stand on the center of it.
Jump your feet off the plate out wide, lowering down into a squat. Try to keep your weight back in the heels.
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