Exercise 5 — Dumbbell Sumo Squats
Protocol: 15 reps
Target Muscle(s): Butt, Hamstrings, Quads
(1) Stand up tall with a wide stance (one step wider than shoulder-width) and hold a dumbbell/kettlebell in between your legs
(2) Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor. Use your core and a strong lower back to resist the pull to fall forward.
(3) Powerfully contract your butt, press up through your butt and heels, and return back up to start. Your heels drive the ascension — NOT your toes.