Sets: 5 Reps: 3
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. 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 and maintain the normal arch in your lower back.
1b) Band Thigh Abduction
Sets: 3 Reps: 10
Sit on the end of a bench and wrap or tie an elastic exercise band around your thighs, just above the knees. Keeping your feet on the floor, open your legs against the resistance of the band. Afterward, rest until you're sure you feel recovered before you return to the squat.
2a Bulgarian Split Squat
Sets: 4 Reps: 8 (each leg)
Stand a few feet in front of a bench, bend your right knee, and rest the top of your right foot on the bench. Keeping your torso upright, bend your left knee and lower your body until your right knee touches the floor (but do not rest it on the floor). Complete your reps and then repeat on the opposite leg.
2b Neutral-Grip Dumbbell Bench Press
Sets: 4 Reps: 8
Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other. Press the weights straight overhead, keeping your wrists in the same position.
3a Swiss-ball Crunch
Sets: 4 Reps: 10
Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch. Tuck your chin to your chest and crunch your rib cage toward your pelvis. Lower your body back to the starting position.
3b) EZ-Bar Reverse Curl
Sets: 4 Reps: 10
Hold an EZ bar with a shoulder-width, palm-down grip and curl as normal.