1 SQUAT Sets 5 Reps 12 Tempo 2010 Rest 60sec
Stand tall with a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.
2 BENT OVER ROW Sets 5 Reps 12 Tempo 2011 Rest 60sec
Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly, brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.
3 TRICEPS DIP Sets 3 Reps 8-12 Tempo 2010 Rest 60sec
Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.
4 GOOD MORNING Sets 3 Reps 8-12 Tempo 2110 Rest 60sec
Stand tall holding a light barbell across the backs of your shoulders, feet shoulderwidth apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.
5 BARBELL ROLL OUT Sets 3 Reps 8-12 Tempo 4111 Rest 60sec
Kneel on the floor holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.