1A. ZERCHER SQUAT
Sets: 4 Reps: 6, 6, 8–10, 12–15 Rest: 0 sec.
Set up a barbell in a power rack just below chest height. Wrap a towel around the bar and then hook your arms under it so the bar rests in the crooks of your elbows. Take the bar out of the rack and stand with feet shoulder-width apart and toes turned out. Squat as low as you can, keeping your torso as upright as possible.
1B. PUSHUP PLANK
Sets: 3–4 Reps: Hold for 30–60 sec. Rest: 120 sec.
Get into pushup position with your abs braced and hands shoulder-width apart on the floor. Your entire body should form a straight line.
2A. SNATCH GRIP ROMANIAN DEADLIFT
Sets: 3 Reps: 8 Rest: 0 sec.
Hold the bar with a wide grip and stand with feet hip-width apart. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward, lowering until you feel a stretch in your hamstrings. Bend slightly at the knees as needed. Squeeze your glutes as you come back up.
2B. PLATE PUSH
Sets: 3 Reps: Push for 45–60 sec. Rest: 90 sec.
Place a weight plate on a towel on a waxed floor or other slick surface so it slides easily. Bend down and push the weight along the floor with both hands.
3. SPLIT SQUAT
Sets: 3 Reps: 6–8 (each side) Rest: 30–60 sec.
Hold a dumbbell in each hand and stand with feet staggered. Bend both knees and lower your body until your rear knee nearly touches the floor.
4A. HAMMER CURL
Sets: 2 Reps: 8–10 Rest: 0 sec.
Hold a dumbbell in each hand at arm’s length. Keeping your upper arms stationary at your sides and your palms facing your sides, curl the weights.
4B. W PUSHUP
Sets: 2 Reps: 8–20 Rest: 0–30 sec.
Get into pushup position and place your hands close with thumbs touching so they form a W shape.