3 FRONT SQUAT
Works quads, hamstrings, glutes, core
Rest a barbell on your shoulders, holding it with your hands (A). Bend your hips and knees at the same time so they make a 90-degree angle from the floor (B). Keep your back straight, not allowing your knees to extend past your feet. Rise to the start position along the same path. Remember to keep your knees slightly bent at the top.
4 BIRD DOG
Works lower back, hip extensors
Position yourself so that you’re on all fours. Keep your knees below your hips and hands below your shoulders (A). Extend your left leg and right arm so that they are parallel to the ground. Keep your head low (B). Hold this position for 10 seconds, then repeat on the opposite side.
5 ROMANIAN DEADLIFT
Works hamstrings, glutes
Stand with your feet shoulder-width apart and place a heavy dumbbell on both sides of each foot. Bend at your knees and hips to grab the dumbbells with an overhand grip (A). Push your thighs forward to raise the weights so your legs become fully extended (B). Lower the weights to the floor by bending at your hips while keeping your knees locked. Return to the start position along the same path.