Sets: 4 Reps: 4-6 Tempo: 211 Rest: 120 Seconds
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward . Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) . Explode back upward to the starting position. That's one rep.
2 Hip-Extension Plate Drag
Sets: 2-3 Reps: 8-10 Tempo: 211 Rest: 90 Seconds
Place a light weight plate on a smooth floor so that you can slide it without much difficulty (wrapping the weight in a towel or using a polished wood floor would work well). Lie on your back on the floor and rest your heels on the far rim of the plate . Contract your glutes and hamstrings to extend your hips in the air and bend your knees to drag the weight back toward you . Slide your body back on the floor so that your knees straighten again. That's one rep.
3 Romanian Deadlift
Sets: 2-3 Reps: 12 Tempo: 311 Rest: 60 Seconds
Hold a barbell at waist height with a shoulder-width grip . Simultaneously bend your hips and knees while maintaining the natural arch in your lower back, and lower the bar until it's just below knee level . Reverse the motion to return to the starting position. That's one rep.