Power Clean Olympic Lift
Targets: Core, hips and full range of motion
"This is a great move for full body explosion and power. It's a core exercise that will knock defensive lineman over," Saunders says. Herremans incorporates this one into this warm-up routine once or twice a week on lower-body days.
With your feet hip-width apart, go down into a semi-deadlift position to grip the barbell across your shins just outside your legs. In one fast, fluid motion, extend your legs and hips and shrug your shoulders, pulling the bar up before you drop underneath it and shoot out your elbows. Stand up and then lower or drop the bar. Perform as a pyramid, increasing the weight until you've reached your one-rep max. Rest between each set.