1 Deadlift

Sets 4: Reps: See Directions

Stand with your feet about hip-width apart, bend down, and grab the bar with a slightly outsideshoulder- width, palmsdown grip. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it’s in front of your thighs.



2a Single-Leg Swiss-Ball Leg Curl

Sets: 2 Reps: 8-12 (each leg)

Lie on your back on the floor and rest your heels on a Swiss ball. Squeeze your glutes and extend your hips so that your lower body rises up. Now raise one leg off the ball and curl the other leg, rolling the ball toward you.



2b Bulgarian Split Squat

Sets: 2 Reps: 8-12 (each leg)

Stand a few feet in front of a bench, bend your left knee, and rest the top of your left foot on the bench. Keeping your torso upright, bend your right knee and lower your body until your left knee nearly touches the floor.



3a Isometric Lunge/Squat Circuit

Sets: 2 Reps: See Below

Perform a lunge with your right leg and hold the bottom position for 10 seconds. Repeat with the left leg. Now perform a body-weight squat and hold the bottom position for 10 seconds. Perform five jump squats. Without resting, repeat the entire process (beginning with the lunge) two more times. That’s one set. Rest as needed afterward.



3b Single-Leg Calf Raise

Sets: 2 Reps: 12-20 (each Leg)

Use the standing calf raise machine at your gym, or stand on a box with a dumbbell in one hand. Stand on one foot and lower your heel until you feel a stretch in your calf. Then raise your heel as high as you can to return to the top position.


4 Ab Wheel Rollout

Sets: 3 Reps: 8-12 (each Leg)

Hold an ab wheel with both hands and kneel on the floor with the wheel in front of your shoulders. Keeping your abs and hamstrings braced, roll forward as far as you can until you feel your lower back is about to sag. Roll back up.

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