1) Squat Sets: 4 Reps: 8 @ 65%–70% of max Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Push your hips back and lower your body as far as you can, trying to get your thighs at least parallel to the floor. Keep your posture as upright as possible and maintain the normal arching your lower back. 2) Deadlift Sets: 4 Reps: 8 @ 65%–70% of max Stand with your feet about hip-width apart, bend down, and grab the bar outside your knees. Your shoulders should be over the bar. Keeping your lower back in its natural arch, drive your heels into the fl oor and push your hips forward, lifting the bar until it’s in front of your thighs. 3) Bulgarian Split Squat Sets: 3 Reps: 8–10 (each leg) Stand a few feet in front of a bench and rest the top of your left foot on it. Keeping your torso upright, bend your right knee and lower your body until your right thigh is almost parallel to the floor. 4) Back Extension Sets: 3 Reps: 10–12 Get on a back-extension apparatus and set the pad so that it’s under your hips. Allow your body to bend 90 degrees at the hips. Extend your back so that your body forms a straight line.