Goblet Squat

If you are just starting out with Goblet Squats, I recommend that you use no weight at all and just focus on rock solid form. That is, knees pushing out as you lower down and for most of the ascent to standing. Weight back in the heels and chest lifted. If you are able to complete 20 reps for three sets, you can use some weight. Above you see Willa holding a couple of 5 lb dumbbells. I prefer to hand the dumbbells rather than hold them at my heart since I am able to target my posterior chain more. See below for the other option.

Sets: Three

Reps: 10-20

Chest Press with Resistance Band

Your elbows will flare out a bit from your sides then push your hands straight up to the sky. The challenge here isn to control the weight all the way up and especially on teh way down!

Keep the belly engaged but allow a lift to the chest and a small gap between the low back and the floor. 

Sets: Three

Reps: 8-12