Day 1 Exercise 1
Sets: 5 Reps: 5
Grasp the bar outside shoulder width and squeeze tightly. Pull your shoulder blades together and arch your back to take the bar off the rack—it should rest on your traps or rear delts. Step back with your feet shoulder width apart. Lower into the hips first, until your thighs are at least parallel to the floor.
Day 1 Exercise 2
Sets: As many as needed Reps: 50 total
Hold the parallel bars of a dip station and lower your body until your upper arms are parallel to the floor.
Day 1 Exercise 3
Sets: 4, Reps: 10
Hold a barbell in front of your thighs with a shoulder-width grip. Push your hips back and lower the bar, keeping your weight on your heels while maintaining the natural arch in your lower back. Allow your knees to bend slightly and lower until your back is about to lose its arch.