Sets: 5 Reps: 5
Squat down and grab the bar with an outside-shoulder-width, palms-down grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it's in front of your thighs.
Sets: 2 Reps: 8-10
Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips back and then bend your knees while maintaining the natural arch in your lower back. Keep going until you feel your back about to lose its arch. Come back up, and then shrug your shoulders as high as you can.
3A Dumbbell Swing
Sets: 2 Reps: 15-20 (each arm)
Get into an athletic, shoulder-width stance holding a heavy dumbbell in one hand. Allow the weight to hang in front of your body and between your legs. Explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level.
3B Barbell Rollout
Sets: 2 Reps: 15-20
Place a barbell on the floor (make sure it has circular plates on each side) and kneel down behind it. Hold the bar with hands at shoulder width and roll it forward until you feel your lower back is about to lose tension. Roll back up.