1A Overheated Squat

Reps: 20 Tempo: 321 Rest: 60 Seconds

Grab a barbell with a twice shoulder-width grip and press it up overhead. Stand with your feet about shoulder-width apart and feet turned out slightly [1]. Squat down as low as you can while keeping your lower back in its natural arch [2]. Extend your hips and knees to return to the starting position. That's one rep.

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1B Swiss-Ball Jackknife

Reps: 10-12 (each leg) Tempo: 321 Rest: 60 Seconds

Get into pushup position, resting the tops of your feet on a Swiss ball [1]. Contract your abs and bring your knees to your chest, rolling the ball toward you [2]. Reverse the motion to return to the starting position. That's one rep.

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2A Single-Leg Bridge

Reps: 15 Tempo: 321 Rest: 60 Seconds

Lie on your back on the floor and rest your arms on the floor 90 degrees out from your sides with your palms up. Bend the knee of one leg 90 degrees, planting your foot on the floor. The other leg should be straight [1]. Contract your glutes and drive your foot into the floor, raising your hips off the floor and into the air so that both thighs are in line with each other (do not hyperextend your lower back in an effort to get higher) [2]. Lower your body back down until your butt brushes the floor (do not relax onto the floor). That's one rep. Complete all your reps on that side, and then switch legs and repeat.

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2B Cuban Press

Reps: 15 Tempo: 321 Rest: 60 Seconds

Grab a barbell with an outside shoulder-width grip. Pull it straight up in front of your body until your upper arms are parallel to the floor [1], and then rotate your forearms until they point to the ceiling [2]. Press the bar straight overhead [3]. Reverse the motion to return to the starting position. That's one rep.

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3 Plank

Reps: Hold for 60 Seconds Rest: 60 Seconds

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That's one set.

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