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Okay, so first of all, when you pick the weighted plate, you need to identify what the weight is, first of all, so you know what you are working with, okay. And then you need to work out what exercise you are going to perform. So the first one we are going to do now, okay, is known as a ground to overhead press, okay. So physically, you are going to touch the floor with the plate and then you are going to rotate in towards the body and then push overhead, okay. Nice and simple. Touch of the floor, heels down, back straight, chest up and then drive through the body. Ground to overhead press. Very simple movement, okay. Lots of engagement through the leg at the start, okay and then through the shoulder and then particularly through the core when the weight is overhead. When you are in this position, make sure your eye line's neutral to your neck, your back is straight, then on the way down, make sure the weight stays tight to body, okay, then touch the ground and that is the full range of the repetition done.