Lower 2
uap-off-season-5

A1. Russian Step Ups

find a rhythm, be explosive, drive the knee up!
Use the foot on the bench to initiate and drive the movement. Don't "bounce" off the foot landing on the ground.

First part of the exercise is a pendulum RDL. Keep knee at about 10 degree bend. Get the back leg's thigh close to parallel.
On one leg squat down getting the weight close to (but not touching) the ground. Attempt to keep the rest of the body frozen in the RDL position
Keep your back flat and shoulders retracted through the whole exercises.
(Note that some of my demo reps are better than others. :-) Hopefully you get the idea. This one's new for me too. Good luck!)

Keep toes and hips forward. Lunge diagonal to the forward direction.
It may become difficult to hold the dumbells. You can either think of this as grip strength training or use straps. Pretty sure you can get straps for less than $15 at most sporting goods stores.