Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder-width apart and your toes turned slightly outward. Take a deep breath, push your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. To come back up, extend your hips, continuing to push your knees outward.
2. Staggered Romanian Deadlift
Reps: 5 (each side)
Hold a dumbbell in each hand and stand with your left foot slightly in front of your right. Keeping your lower back arched, push your hips back and lower your torso until you feel a stretch in your hamstrings.
3. Incline Alternating Press
Reps: 8 (each side)
Set an adjustable bench to a 30- to 45-degree incline and lie back against it with a dumbbell in each hand. Press both weights up. Lower the lefthand weight, then press it up and lower the right hand; alternate for 8 reps each side.
4. Pushup Complex
Reps: See below
Place a barbell at about hip level in a power rack and get into pushup position with your hands on the bar (so your body is at an incline). Perform 15 reps and then immediately lower the bar so your torso is at only a slight incline. Complete 12 pushups, then hit the floor for 10 regular pushups.