These staple exercises are the most effective and efficient way to hit all your MVP muscles. Incorporate the dead lifts and farmer carries into strength workouts twice a week and complete the bird dogs every day. 1 DEAD LIFT Stand with feet hip-width apart, a heavy dumbbell in front of each foot. Hinge at the waist, keeping your spine flat and neck neutral, to lower your torso until you can pick up the weights (A). Push through your heels and brace your core to stand as you lift the weights (B). Lower back down. That’s one rep. Do three or four sets of eight to 12 reps. 2 FARMER CARRY Hold a heavy dumbbell in each hand and stand with shoulders back. Keeping core tight and posture tall, take 10 steps forward; turn around, take 10 steps back to start and put the weights down. That’s one rep. Do three or four sets of four reps. 3 BIRD DOG In tabletop position (A), raise your right arm until parallel with your ear and simultaneously raise your left leg until parallel with floor (B). Return to start and repeat with your left arm and right leg. Engage your core to stabilise yourself and to avoid falling to one side. That’s one rep. Do three or four sets of 10 to 15 reps.