- 8 BARBELL SQUATS 3 second count going down, 1 second hold at the bottom, 3 second count going back up, squeeze at the top, don't arch
- 10-15 BARBELL LUNGES w/45 pound bar on back; repeat each side
- 15 SINGLE LEG ELEVATED HIP THRUSTS back elevated on box or bosu ball, w/dumbbell on lap; repeat each side
- 30 sec ISOMETRIC SQUEEZE
- Barbell/squat rack
- Box or bosu ball
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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