FRONT SQUAT PRESS
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Cross arms and place hands on top of the workout bar with upper arms parallel to floor. Place the workout bar at upper chest height, position the bar on front of shoulders.
Bend knees forward while allowing hips to bend backwards. Keeping back straight and knees pointed same direction as feet, descend until thighs are just past parallel with floor. Return by extending knees and hips until legs are straight and lift the bar overhead with arms fully extended. Repeat.
Keep head forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel.