1 SPEED SQUAT

SETS: 6 REPS: 2

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can. Try to get your thighs at least parallel to the floor. Keep your posture as upright as possible. Explode back upward. Choose a weight that's 50% to 60% of the heaviest load you can lift one time and use it for all six sets.

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2 ROMANIAN DEADLIFT

SETS: 5 REPS: 5

Hold a barbell in front of your thighs. Bend your hips back and then your knees while maintaining the natural arch in your back. Lower the bar until just below knee level. Extend your hips to come back up.

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3 BARBELL LUNGE

SETS: 4 REPS: 8

Squeeze your upper-back muscles together to hold the bar there securely. Step forward with one leg. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Push of the floor with your front leg to return to the starting position. Complete all your reps and then repeat on the opposite leg.

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4 HANGING LEG RAISE

SETS: 4 REPS: 8

Grab on to a pullup bar and hang. Raise your legs up as high as you can, allowing your back to round.

  

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