Stand with your feet between hip- and shoulder-width apart, your toes straight ahead. Squat down and grab the bar with an outside-shoulder-width, palmsdown grip . Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar to hip height as you rise . Reverse the motion to return the bar to the floor. That’s one rep
2 FEET-ELEVATED SIDE-TO-SIDE PUSHUP
Get into pushup position with your feet on an elevated surface, such as a bench or chair . Perform a pushup , and then shuffl e your hands a few inches to one side . Perform another pushup , and shuffl e back to the opposite side. Each pushup is one rep. Continue shuffl ing your hands in this fashion until you’ve completed all your reps.
3 ALTERNATING DUMBBELL LUNGE WITH REACH
Hold a dumbbell or other weighty object in each hand, and stand with feet shoulder-width apart . Step forward with one leg, and lower your body until your front thigh is parallel to the fl oor and your rear knee nearly touches the fl oor. As you lower yourself, twist your torso toward your front knee and reach forward with the opposite hand so that it ends up in front of the lunging leg . Reverse the motion to return to the starting position. Perform all your reps on that leg, then switch legs and repeat, reaching in the opposite direction with the opposite hand.
4 BARBELL CLEAN AND PUSHUP
Set a barbell on the fl oor, crouch down, and grab it with hands shoulderwidth apart. Your lower back should be in its natural arch . Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, fl ip your wrists over so that your palms face the ceiling and your upper arms are parallel to the fl oor. Allow your knees to bend as you absorb the force of the bar at your shoulders . Reverse the motion to return the weight to the fl oor. Now shoot your legs straight back so that you end up in pushup position with your hands on the bar . Perform a pushup , then return to the starting position of the clean. That’s one rep. Do not take your hands off the bar until the set is complete.
5 LEVER SQUAT AND PRESS
Wedge one end of a barbell into a corner, and hold the other end in one hand at shoulder level. Get into an athletic stance with hips and knees bent . Straighten your hips and knees, and press the bar straight up, pivoting on one foot to help drive it up . Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on that side, then switch sides and repeat.