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  • Barbell Hip Thrust

    Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips.
    Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
    Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
    Slowly extend as far as you can, and then slowly return to the starting position.

  • Barbell Squat

    Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
    Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
    Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
    Raise the bar back to starting position, lift with your legs and exhale at the top.

  • Barbell Stiff Leg Deadlifts

    Stand with a barbell at your shins with your feet shoulder width apart.
    Bend forward at your hips and keep your knees as fully extended as possible.
    Grab the barbell and then extend your hips while maintaining a straight back.
    From the standing position, lower the weight in a controlled manner.
    You can either lower the weight to the floor or before you touch the floor, depending on your mobility.

  • Barbell Staggered Deadlift

    Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
    Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
    When you feel the stretch, push your hips forward again until you're back in a standing position.
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