- Stand with your feet shoulder-width apart. Maintain the natural arch in your back and put the bar on your back. Squeezing your shoulder blades and raise your chest.
- Grip the bar across your shoulders and support it on your upper back. Unwrack the smith machine by straightening your legs.
- 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.
- Hold a dumbbell at your chest, feet hip-width apart.
- Step one leg diagonally back into a lunge.
- Alternate legs, keeping your chest up and core engaged.
- Hold a kettlebell at your chest, feet hip-width apart.
- Step one leg diagonally back into a lunge.
- Alternate legs, keeping your chest up and core engaged.
- Loop resistance bands under your feet and around the barbell. Stand shoulder-width apart.
- Brace your core, push hips back, and lower until thighs are parallel to the floor.
- Drive through your heels, extend hips and knees, and return to standing tall.
