[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.00,0:00:01.93,Default,,0000,0000,0000,,Sit on a bench with dumbbell held by ends near chest
Dialogue: 0,0:00:01.99,0:00:03.96,Default,,0000,0000,0000,,Feet are flat on the ground and in a narrow stance
Dialogue: 0,0:00:03.99,0:00:05.92,Default,,0000,0000,0000,,Extend one leg out into full extension
Dialogue: 0,0:00:05.96,0:00:08.01,Default,,0000,0000,0000,,Lean slightly forward, drive upward and finish squat on one leg
Dialogue: 0,0:00:08.05,0:00:10.01,Default,,0000,0000,0000,,Under control, slowly lower yourself back to the bench
Dialogue: 0,0:00:10.05,0:00:11.98,Default,,0000,0000,0000,,Repeat for desired reps and repeat on the oposite leg