Stand in front of a barbell with your feet hip width and your toes pointed slightly outward.
Squat down and grab the barbell behind you with an overhand grip just outside your hips.
Return to standing, pushing through your heels, until the barbell reaches the top of your hamstrings.
Squat and lower barbell to midcalf, then stand.
Perform three sets of 20, 16, and 12 reps, increasing the amount of weight with each set by 10%.
Tip: Be sure to keep your head and chest always facing forward.
INVERTED LEG PRESS
Works: Glutes, Quads, Hamstrings
Lie faceup on a bench under a Smith machine barbell (with safety arms engaged) with your hips in line with bar. Place the arch or middle of your feet on the bar with your feet hip width.
Push upward to release the bar catch and lower bar until your upper thighs slightly contact your abs.
Press upward using your glutes and hamstrings until your legs are straight, without locking your knees.
Perform three sets of 20, 16, and 12 reps, increasing the amount of weight with each set by 10%.
Tip: Push through heels without locking knees. Always have a spotter for this move.
DUMBBELL DEADLIFT AND RAISE
Works: Hamstrings, Calves
Hold dumbbells with your palms facing sides of your thighs, feet 12 inches apart, and knees soft (not locked).
Lower the dumbbells to ankle height, feeling the stretch along your hamstrings.
Slowly stand up from the deadlift until you are upright, then rise onto the balls of your feet flexing your calves.
Return heels to floor. That’s one rep.
Do three sets of 16, 12, then 10 reps, increasing the amount of weight with each set by 10%.
Tip: Push through your Heels to rise from Deadlift.
SKI STEP
Works: Hips, Glutes, Quads
Stand under a barbell rack, with the barbell just below your trapezius and across shoulder blade, feet together.
Lift bar off the rack and take three steps back. Step to the rear with your right leg until your left knee is at a 90-degree angle.
Step your right foot back alongside your left and repeat the step back with your left leg.
Perform two sets of 20 continuous reps.
Tip: You can hop slightly when traNsitioning to boost your burn.
GOOD MORNING
Works: Lower Back, Glutes, Hamstrings
Stand under a barbell rack, with the barbell across your shoulder blades and your feet hip-width apart.
Lift the bar off the rack and take three steps back. Slowly lean forward, pushing glutes to the rear.
Stop movement when your torso is parallel to floor, keeping your head forward and abs engaged.
Slowly rise upward, pushing through your heels until your torso is almost erect in standing position.
Perform two sets of 15 slow, controlled reps.
KETTLEBELL OFFSET SLIDER LUNGE
Works: Core, Entire Leg
Keep your left foot on the floor and place your right foot beside it on a slider.
Hold a kettlebell or dumbbell at your right shoulder with your upper arm parallel to the floor.
Slide your right leg to the rear into a lunge position until your right knee is a few inches from the floor.
Slide your right foot back alongside left, keeping your heel off the slider.
Perform two sets of 20, then one set of 16 reps. Repeat on opposite side.
Tip: Keep moving—don’t pause at top or bottom of movement.
PROWLER SLED RUN
Works: Legs, Explosive Power
Start by gripping the bars of a sled slightly under shoulder height with palms inward.
Place your left leg forward and right leg to the rear in a sprinter position.
Drive knees forward pushing off balls of your feet to propel the sled forward.
For strength, use heavier weight: Do four rounds of 10–15 yards with one minute’s rest. For conditioning, use lighter weight: Do six rounds of 20–25 yards with 30 seconds’ rest.
