HOW: Holding a pair of dumbbells at your shoulders, perform a full Squat (thighs go slightly lower than parallel to the ground). Drive up to a standing position and press the dumbbells overhead until your elbows are straight. Lower with control and repeat.
WHY: Develops head-to-toe strength and muscle, helping RGIII break tackles, absorb contact and escape injury.
Sets/Reps/Recovery: 4×6, 60 seconds rest
Photo Credit: Getty Images // Thinkstock