Squat, Curl, Press
Step 1: Engage the core. Initiate movement from the hips. Position the Link™ up the front side of the body.
Step 2: Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground. The Link™ stays at the shoulders during the squat.
Step 3: Push through the heels and bring body into standing tall position.
Step 4: As the legs reach lockout at the top of the squat, continue the same velocity of the upward motion by doing a I-Curl with the arms, while keeping the elbows locked in position.
Step 5: Once the hands are in up-position, push the hands up until the arms are fully extended above the head.
Step 6: Retract the arms, finish the curl and return to starting position in a controlled manner.
Tips: Don't rush through any of these three movements, especially the squat. Also, focus on having a big chest and secure shoulders (back and down) the entire time, it will help with all three parts of the movement.
Link™ to Exterior: Handles held in hands. Hands resting at shoulders
Stance: Hip width +1. Standing tall