1) Front Squat
Sets: 4 Reps: 5.
Set a barbell on a power rack at shoulder height. Grab the bar with your hands at shoulder width and raise your elbows in front of the bar until your upper arms are parallel to the floor. Take the bar out of the rack, letting it rest on your fingertips and sternum—as long as your elbows stay up, you’ll be able to balance the bar. Squat as low as you can without losing the arch in your lower back.
2) Inverted Row
Sets: 4 Reps: 8
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your sternum touches the bar.
3) Single-leg Hip Thrust
Sets: 4 Reps: 8 (each side).
Rest your upper back on one side of a bench and sit on the floor. Extend one leg in front of you and plant the other close to your butt. Drive your foot into the floor and extend your hips up until your body is parallel to the fl oor.
Sets: 3 Reps: As many as possible
Sit at a lat pulldown station and hold the bar with an outside shoulder-width grip. Pull the bar down to your collarbone