Sets: 4 Reps: 8
Hold the bar outside shoulder width and squeeze tightly. Pull your shoulder blades together and arch your back to take the bar off the rack. Stand with your feet shoulderwidth apart. Push your hips back and sit back down until your thighs are at least parallel to the floor.
2. Hip Thrust
Sets: 3 Reps: 10
Sit on the floor in front of a bench and roll the bar up so it sits on your hips (you can place a towel on your lap for cushioning). Rest your upper back against the bench and bridge up with your hips, squeezing your glutes until your body forms a straight line.
3. Dumbbell Stepup
Sets: 2 Reps: 15
Hold a dumbbell in each hand and place one foot on a bench so your thigh is parallel to the floor. Push through your heel to stand up on the bench, but leave your other leg hanging off.
4. Cable Pull Through
Sets: 3 Reps: 8
Attach a rope handle to the low pulley of a cable station and straddle it, facing away from the machine. Bend forward and hold the handle. Extend your hips so you’re standing tall and the cable is pulled up through your legs.
5. Hanging Leg Raise
Sets: 4 Reps: 10
Hang from a chinup bar and raise your legs, keeping them straight, until they’re parallel to the floor.
Jump rope for 15 seconds. Rest 45 seconds and repeat for 8–10 minutes.