Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take two steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) . Explode back upward to the starting position. That's one rep.
Get into an athletic stance as if you were about to jump, and lower your body until your thighs are about 45 degrees to the floor. Explode upward, jumping as high as you can off the floor landing with soft knees. That's one rep.
Straight Leg Deadlift
Stand with your feet shoulder-width apart, holding a bar at hip level in front of you. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees until your upper body is parallel to the floor. Reverse the motion to return to the starting position. That's one rep.
Hold a dumbbell in each hand, step forward a few feet with your left leg. Lower your body until your left thigh is parallel to the floor. Push off from your left foot taking a step forward with your right repeating the sequence for all prescribed reps.
Bar Hip Raises
Lye on your back with bent knees and a barbell on your upper thighs. Push your feet into the ground as you squeeze your glutes and raise until there is a straight line from your knees to your chin. Hold for a second and then return to the starting position. Deadlift Stand over the bar with your feet hip-width apart. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That's one rep.
Get into a lunge position with the thigh of one leg forward and parallel to the floor and the knee of the rear leg nearly touching the floor. Explosively jump straight up as high as you can and switch legs in midair, landing with the opposite leg forward. Immediately repeat the jump, switching your legs back. That's one rep.
Set up as you would to do a squat. Begin to lower your body as in a squat, but when you are a quarter of the way down, start bending at the hips as if you were trying to lower only your chest to the floor. Be careful: You must keep your lower back arched at all times. Once you've lowered yourself into a half squat with your torso almost parallel to the floor, reverse the motion and return to the starting position. That's one rep.
Hold a dumbbell in each hand and stand with your left leg a few feet in front of your right. Now bend both knees and lower your body until your left thigh is parallel to the floor (it should look like the second position of a lunge). Complete all your reps and then switch legs.
Set up face down on a Roman Chair. Bend at the hips maintaining a natural arch in your torso. Contract your glutes, abs, and lower back as you come up until there is a straight line from the back of your head to your ankles being careful not to hyperextend your back.