CHAIN BARBELL SQUAT
WORKS: Core, Thighs
Stand with a barbell across your shoulder blades, chains hanging from both ends.
Place your feet slightly wider than shoulder-width apart (A).
Slowly lower into a squat until your thighs are slightly past parallel to the floor (B).
Rise explosively from the bottom of the squat, halving the time of the descent.
Perform three sets of 12, 10, and 8 reps.
X JUMP PUSHUP
WORKS: Shoulders, Chest, Core
Get in pushup position, but place your feet about 30 inches apart.
Perform a pushup, then jump your legs together while staggering your hands, one palm in front of the other. Land with elbows slightly bent, not locked.
Perform two sets of 20 reps.
INCLINE BENCH GLUTE RAISE
WORKS: Glutes, Hamstrings
Lie facedown over the top of an incline bench, making sure your waist is in line with the top of the bench.
Grasp the sides of the bench and elevate your legs off the floor into a V shape (A).
Lift your legs to just past parallel to top of bench, flexing your glutes hard at the top (B).
Perform two sets of 30 reps.
STATIC KETTLEBELL SIDE LUNGE
WORKS: Core, Glutes, Thighs
Begin in an extra-wide stance (sumo squat style) with your feet turned out 45 degrees and your knees soft.
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