1. TEMPO PULLUP
Hang from a pullup bar with hands outside shoulder width and palms facing forward. Take three seconds to pull yourself up until your chin is over the bar. Take one second to lower yourself to the starting position.
2. STIFF-LEG DEADLIFT/ROW COMBO (PICTURED ABOVE)
Hold a barbell at arm’s length in front of your thighs. Brace your abs and bend your hips back, keeping your lower back in its natural arch. Allow your knees to bend only slightly, and continue until you feel a stretch in your hamstrings. From there, squeeze your shoulder blades together and row the bar to your belly. Lower the bar and extend your hips to come straight up again. That’s one rep.
3. ACTIVE PLANK
Get into pushup position with your abs braced. Now arch your back and bring your hips toward the floor. From there, bend your hips and push your hands into the floor. Drive your butt back and up until your torso forms a straight line with your arms and you feel a stretch in your hamstrings and calves.
4. REAR-DELT CABLE CROSSOVER
Attach D-handles to the pulleys of two facing cable stations. Grasp the handles with the opposite hands and cross the cables over. Squeeze your shoulder blades together and draw your arms back and out to your sides. Hold the contraction for a moment.
5. SINGLE-LEG CLOCK SQUAT
Stand on one leg, holding one end of a dumbbell with both hands. Bend back at the hips and then bend your knee and, keeping your chest up, lower your body while reaching slightly to your left side. Imagine a clock face on the floor and touch the end of the dumbbell at 11 o’clock. Stand back up and squat down again and touch 12 o’clock. Repeat, and reach to the right to touch 1 o’clock. Each touch is one rep. Re- peat on the other leg.