This DAY I of the 3 Moves for More Muscle Program. You can get the full program here.
For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the 3 Moves for More Muscle program.
1. Front Squat
Grasp the bar at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width. Squat as low as you can without losing the arch in your back. Change the sets and reps according to the directions weekly.
Grasp the bar at shoulder width and take it out of a rack set to hip level. Hold the bar in front of your thighs, pulling it in toward your body—don’t let it drift in front of you when you begin the movement. Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel a stretch in your hamstrings. Extend your hips to come back up.
3. Pallof Press
Attach a band to a sturdy object at chest level (or use a D-handle on a cable station). Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.