- Lie on your back with your feet in the foot cradles of the TRX straps, with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Drive your hips up towards the ceiling, squeezing your glutes and hamstrings at the top of the movement.
- Stand with your feet hip-width apart and place a barbell on the floor in front of you.
- Bend at the hips and knees to grasp the barbell with an overhand grip, positioning your hands just outside of your hips.
- Keeping your back straight and your core engaged, lift the barbell off the floor by extending your hips and knees.
- As you lift the barbell, pull your shoulders back and squeeze your glutes to fully extend your hips at the top of the movement.
- Stand with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position.
- Stand in front of a step or bench with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
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