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  • Barbell Banded Back Squat

    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.

  • Barbell Thruster

    Hold the bar in a front rack position.
    Push your hips back and sink into a squat.
    Push through your heels and squat back up. Use the momentum you generate at the legs to push the bar over head.
    Let the bar return to the front rack position before starting the next rep.

  • Trap Bar Staggered Romanian Deadlift

    Stand inside trap bar. 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.

  • Trap Bar Single Leg Deadlift

    Stand inside trap bar, lift one foot slightly off ground.
    Hinge hips back while lowering bar and extending free leg behind.
    Keep hips square and back neutral throughout movement.
    Drive through standing foot to return upright.
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