Day 1 Exercise 2
Squeeze your shoulders together and support the bar on your traps. Tighten your abs and bend your hips as far back as possible, lowering your torso until you feel your lower back is about to round. Contract your glutes and push your hips forward to return to the starting position.
Day 1 Exercise 3
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.
Day 1 Exercise 4
Reps: 8 (each side)
Stand with the bar on your traps and step backward with your right leg. Lower your body until your knee nearly touches the floor and your front thigh is parallel to the floor. Alternate legs on each rep.