1. Deadlift
Sets and Reps: See directions Rest: As needed
Stand with feet about hip-width apart. Bend your hips back and bend your knees to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back arched, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips extended and the bar in front of your thighs.

2Barbell Hip Thrust
Sets: 3–5 Reps: 5–8 Rest: 60–90 sec.
Rest your upper back on a bench and sit on the floor with your legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap. Bend your knees, brace your abs, and drive your heels into the floor to extend your hips and raise them until your back and butt are parallel with the floor.

3. Single-leg RDL
Sets: 3–5 Reps: 8–15 (each side) Rest: 60 sec.
Stand on your right leg and hold a dumbbell in each hand. Push your hips back as far as you can and let your left leg drift behind you. Keep your lower back arched and let your knee bend as needed while you allow your torso to move toward the floor. Go as low as you can and hold for one second.

4. One-arm Dumbbell Row
Sets: 3–5 Reps: 8–15 (each side) Rest: 60 sec.
Rest your left knee and hand on a bench and grasp a dumbbell with your right hand. Let the weight hang straight down. Retract your shoulder and row the dumbbell to your side. On the second set, choose a heavy weight and “cheat” it up using body English.

5.Ab Rollout
Sets: 3 Reps: As many as possible Rest: 60 sec.
Use an ab wheel or load a barbell with 10-pound plates and kneel on the floor behind it. Your shoulders should be over the bar. Brace your abs and roll the bar forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.

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