Sets: 3 Reps: 3–4, 3–4, 6–8 Rest: 0 sec.
Stand with feet about hip-width apart. Bend your hips back to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.
Sets: 3 Reps: 6–8 breath cycles Rest: 120 sec.
Lie on your back on the floor and bend your hips and knees 90 degrees. Reach one arm overhead behind you while you extend the opposite leg. Reverse the motion and repeat on the opposite side. Breathe in as you extend your limbs and out as they come back. Each in-and-out breath counts as one cycle.
2A. GOBLET SQUAT
Sets: 3 Reps: 8–10 Rest: 0 sec.
Hold a dumbbell at one end with both hands in front of your chest. Stand with feet turned out, shoulder-width apart. Squat as low as possible.
2B. JUMP SQUAT
Sets: 3 Reps: 8–10 Rest: 60–90 sec.
Stand with feet shoulder-width apart and squat down until your thighs are parallel to the floor. Hold for a second, then jump as high as you can.
3. HIP THRUST
Sets: 3–4 Reps: 10–15, 10–15, 10–15, 16–25 Rest: 30–60 sec.
Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel on your hips or attach a pad to the bar). Brace your abs and drive your heels into the floor to extend your hips and raise them until your torso and thighs are parallel with the floor.
4A. BICEPS ROW
Sets: 3 Reps: 8–15 Rest: 0 sec.
Perform the inverted row as described on DAY III but grasp the bar with palms facing you. Squeeze your biceps at the top of each rep.
Sets: 3 Reps: 8–15 Rest: 0–30 sec.
Set up on dip bars. Lower your body until your upper arms are parallel with the floor.