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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Plank Variation, Side Plank Variation, Mountain Climbers, Sit-Ups
Bulgarian Split Squat, Barbell Box Squat, Reverse Crunch, Dead Bug
Burpees, Medicine Ball Wall Throw, Box Jumps, Dumbbell Swing
Single Leg Squats to Box
Jumping Lunges, Plank Jumps, Plank Reverse Leg Lifts
Vertical Leg Crunches, Bench Jump Over Hands Secured, Double Leg Lifts, Twist Crunches
Single-Leg Row - Right, Single-Leg Row - Left, Seated Row, Concentration Biceps Curl, Standing Chest Press
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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