1 FRONT SQUAT Sets 5 Reps 12 Tempo 2010 Rest 60sec
Stand tall holding a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.
2 RACK PULL Sets 5 Reps 12 Tempo 2111 Rest 60sec
Stand tall in front of a barbell resting on safety bars at knee height. Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.
3 GLUTE BRIDGE Sets 3 Reps 8-12 Tempo 2111 Rest 60sec
Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.
4 OVERHEAD PRESS Sets 3 Reps 8-12 Tempo 2010 Rest 60sec
Hold a bar with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.
5 BARBELL ROLL OUT Sets 3 Reps 8-12 Tempo 2111 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.