4 × 15-20reps - 2010 - 60sec rest

• Position the barbell across your upper back, hands just outside shoulder-width.
• Stand with feet about shoulder-width apart, toes slightly turned out.
• Keep chest lifted and core braced as you initiate the squat.
• Bend knees and hips together, lowering until thighs are parallel (or just below).
• Drive through your heels to stand tall, keeping knees tracking over toes.

4 × 15-20reps - 2010 - 60sec rest

• Stand tall with feet shoulder-width apart, barbell resting across the front of your shoulders.
• Use a clean grip (elbows high, fingertips under the bar) or cross-arm grip if preferred.
• Brace your core and keep chest lifted, elbows pointing forward.
• Sit hips back and down, keeping knees tracking over toes and heels grounded.
• Lower until thighs are at least parallel to the floor.
• Drive through your heels to stand tall, keeping torso upright and elbows high throughout.

4 × 30reps total - 2010 - 60sec rest

• Stand tall with feet hip-width apart, hands by your sides or holding dumbbells.
• Step one foot straight back, lowering your back knee towards the floor.
• Keep your front knee above your ankle and chest upright throughout.
• Push through the front heel to return to standing, bringing the back foot forward.
• Repeat on the opposite leg, alternating sides each rep.

4 × 15-20reps - 2010 - 60sec rest

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Stand tall with feet about hip-width apart.
• Push through the balls of your feet to lift your heels off the ground.
• Pause briefly at the top, keeping knees straight but not locked.
• Lower heels back down slowly under control to the floor.