Hold a single dumbbell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between, or just above, your knees at the bottom. Drive back up, tensing ...

Editor’s Note: Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical ...