Squat With Kickback, Overhead Squat, Landmine Squat, Front Squat, Hop Squat

Squat With Kickback, Overhead Squat, Landmine Squat, Front Squat, Hop Squat

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Donkey Kicks, One Leg Glute Bridge, Explosive Jump Squats, Wall Squat, Calf Raise
Single Leg Tricep Dips, Pushups, Hands to Elbows Reverse Tabletop, Elbows to Hands Plank Pushups
Single Arm Rear Delt Raise, Blast-Off Plank To Shoulder Tap, I-Y-T Raise, Sit-Ups To Twists
Band Seated Row, Single Leg Glute Bridge, Lunges, Overhead Outward Pushes
Seated Reverse Fly, Crab Walk, Seratus Punch, Assisted Crunches, Side To Side Tap
Mountain Climbers, Ski Abs, Side Plank
Bulgarian Split Squat, Barbell Box Squat, Reverse Crunch, Dead Bug
Description:

1. Get down into a basic squat. As you go up, lift your right foot off the ground, squeezing your glute and kicking your leg back behind you. 2. Stand with your feet wider than shoulder-width apart with the barbell above your head. Keeping your chest and head up, sit back letting your thighs go parallel to the ground. Drive to your heels to return to the standing position. 3. Put the barbell into a corner and stand in front of the weighted end holding it with both hands at chest level. Now start squatting down. 4. Stand with your feet wider than shoulder-width apart. Hold the barbell on the front of your shoulders. Sit down into a basic squat. 5. Start with your feet together and your arms at your sides. Bend your knees and cross your arms over your chest. Bending at the top, rise and pop-up landing your feet out wide. Then immediately jump to the middle with your feet.

Muscle groups:

Gluteus, Chest, Abs, Core, Quads, Upper Back, Triceps, Hamstrings, Biceps

Equipment:

Barbell

Trainer:

Jacob Nelson

Level:

Intermediate

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