LOWER-BODY COMPLEX WORKOUT

2A. DUMBBELL SQUAT INTO ALTERNATING LUNGE

Perform a deep dumbbell squat, followed by a forward lunge on each leg.

2B. BACK SQUAT INTO CALF RAISE

With the barbell on your back, drop into a deep squat. When you’ve returned to the top of the squat, stand on your tip toes, performing a calf raise.

2C. DEADLIFT INTO SHRUG

Keep your back straight and core braced. Drive through the feet and push your hips forward to life the bar. When in this position at the top of the deadlift, keep your arms straight and shrug your shoulders, pulling the barbell up until your traps are by your ears. Return with control.

2D. SUMO DEADLIFT HIGH PULL

Keep your feet wide, with hands close together, gripping the middle of the bar. Keep your back straight and chest up. Drive through your legs, pulling the bar up. Once the bar reaches hip height, pull the bar to your chest, keeping elbows high.

2E. STIFF-LEGGED DEADLIFT INTO BENT-OVER ROW

Keep your legs and back straight, and hold the bar slightly wider than shoulder-width.

Push your hips forward and keep your chest up, pulling the bar up as you do.

On the way back to the start position, pause at the halfway point and perform a bent-over row, pulling the bar into your chest and lowering it back down, before completing the deadlift movement.