1 POWER GOOD MORNING
Set up as you would to do a squat [1].Begin to lower your body as in a squat, but when you are a quarter of the way down, start bending at the hips as if you were trying to lower only your chest to the floor [2].Be careful: You must keep your lower back arched at all times. Once you’ve lowered yourself into a half squat with your torso almost parallel to the floor[3],reverse the motion and return to the starting position. That’s one rep.
2 HANG CLEAN
Hold a barbell with a shoulder-width grip at hip level. Bend your hips and knees so that the bar rests on your thighs just above your knees[1]. Now explosively straighten your hips and knees, shrug your shoulders, and allow the momentum to raise the bar up in front of your torso. When it reaches your chest, flip your forearms over so that your palms face the ceiling and “catch” the bar at your collarbone [2].Reverse the motion to return to the starting position. That’s one rep.
3 DUMBBELL JUMP SQUAT
Hold a light dumbbell at shoulder level in your right hand. Get into an athletic stance as if you were about to jump, and lower your body until your thighs are about 45 degrees to the floor [1].Explode upward, jumping as high as you can off the floor and pressing the weight overhead [2].Land with soft knees. That’s one rep. Complete 6–8 reps, then switch hands.
4 DUMBBELL SWING
Get into an athletic, shoulder-width stance, holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump [1],and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level [2]. Reverse the motion to return to the starting position—that’s one rep—and immediately begin the second rep.
5 BURPEE
Get into an athletic stance and quickly drop into a pushup position, shooting your legs straight back behind you [1].Now reverse the motion, bringing your knees up under your chest [2]and jumping straight up to a standing position again [3].That’s one rep.
