Hold a barbell with hands shoulder-width apart and stand with feet shoulder-width apart. Bend your knees and slightly at the hips, lowering the bar to just above your knees. Now extend your hips and knees until the bar reaches pocket-level on your pants. From there, jump and shrug the bar explosively so it rises up your body and then pull yourself under the bar and catch it at shoulder level. Follow the momentum by descending into a squat. Stand back up, lower the bar to your knees again, and begin the next rep.
Kick up to a wall and lower your body until your head nearly touches the floor. If that’s too difficult or you don’t have a spotter, place your feet on a bench and pike your body by bending your hips 90 degrees so your head points to the floor. Lower your body until your head is just above the floor and press up.
Hold a pair of kettlebells just under your chin and stand with feet shoulder-width apart and toes turned out about 45 degrees. Twist your feet into the floor firmly and squat down as low as you can without losing the arch in your lower back. Perform 10 reps, then come back up to standing and walk forward 40 steps.
Set a barbell on a rack at chest level. Grasp the bar with hands at shoulder width and nudge it off the rack. Step back and stand with feet shoulder-width apart. Dip your knees and explosively press the weight overhead using the momentum.