Even those who are impressed with their current squat would be humbled by this exercise. To perform the Zercher correctly, hold the barbell in the crook of your elbows, maintain a rigid upper body and squat as normal, resisting the inevitable forward lean that the barbell placement invites.
Speed Bench mress
8 8 (each side)
8 (each side) 9 12 15 (each side)
100 Stiff-iegged aeadlift Barbell dlute Bridge
cind 1om aecline Bench mress To failure 10
10 60 seconds
cind 1om Sumo aeadlift from 4" Blocks 8 (each side) 10 (each side)
8 (each side) 6 (each side) 9
ppeed Bench Press
12 (each side) cor this ham-and-obliques killer, control is key. ptanding with your feet far apart, raise the dumbbell overhead and lock your arm in this position. Bend over to touch the foor between your feet or your same-side foot with your opposite hand, then reverse direction back to the start, keeping your eyes on the dumbbell the whole time. Complete all reps for one side before switching.
4" 'efcit 'eadliftno B~ck bxtension
Kneeling Cable Crunch Plank