Sets: 2-4 Reps: Work up to your 3RM
Stand with your feet about hip-width apart, squat down, and grab the bar with a slightly outside shoulder-width, palms-down grip. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar as you rise until it’s in front of your thighs. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you’ve found your 3RM, perform two to four sets with that weight or a load that’s a little lighter.
2a Medicine-Ball Pushup
Place a medicine ball on the floor and rest one hand on it. Perform a pushup and then place the other hand on the ball and repeat. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the dumbbell swing.
2b Dumbbell Swing
Hold a dumbbell or kettlebell between your legs and explosively extend your hips to swing it up to eye level. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the inverted row.
2c Inverted Row
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Perform reps for 30 seconds, and then rest 60 seconds. Repeat the circuit (starting with the medicine-ball pushup) twice more (three total sets of each exercise).
3 Bulgarian Split Squat
Stand a few feet in front of a bench, bend your right knee, and rest the top of your right foot on the bench. Keeping your torso upright, bend your left knee and lower your body until your left thigh is about parallel to the floor. Perform reps for 30 seconds, and then rest 30 seconds. Repeat on the opposite leg, and then rest 60 sec. Repeat for three sets on each leg.
4 Cable Woodchop
Sets: 3-5 Reps: 8-12
Attach a handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally downward until the handle ends up to the outside of your opposite leg.
Sets: As many as needed Reps: 100
Lie on the floor, bend your knees 90 degrees, and plant your feet flat. Tuck your chin slightly toward your chest. Raise your torso off the floor and toward your thighs as far as you can. Perform 100 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.