5 × 8–12 reps – 4210 tempo

• 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.

5 × 8–12 reps each side – 4010 tempo

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Place one foot firmly on the bench or box, keeping chest lifted.
• Drive through the front heel to step up, bringing the back foot to meet the lead foot.
• Lower back down slowly with control, keeping the same lead leg throughout the set.
• Keep core engaged and avoid pushing off too much with the back leg.

5 × 8–12 reps – 4210 tempo

• Lie on your back with knees bent, feet flat on the floor, hip-width apart.
• Place a barbell or weight plate across your hips and hold it securely.
• Brace your core and press through your heels to lift hips toward the ceiling.
• Squeeze glutes at the top, keeping shoulders and upper back on the floor.
• Lower hips slowly under control and repeat.

5 × 8–12 reps – 4210 tempo

• 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.