Barbell Rows- Stand with your mid-foot under the bar (medium stance).
- Bend over and grab the bar (palms down, medium-grip).
- Unlock your knees while keeping your hips high.
- Lift your chest and straighten your back.
- Pull the bar against your lower chest.
- Return the bar to the floor.
- Straighten your back, take a big breath, hold it. Then do your next rep.
| Deadlift- Stand with your mid-foot under the barbell. Bend over and grab the bar (be sure to use barbell clamps) with a shoulder-width grip.
- Bend your knees until your shins touch the bar.
- Lift your chest and straighten your lower back.
- Take a big breath, hold it, and stand up with the weight.
- Hold the weight for a second at the top, with locked hips and knees.
- Then return the weight to the floor by moving your hips back while bending your legs.
- Rest a second at the bottom and repeat. Do five reps.
| Push press- Grab a barbell (use barbell clamps for added safety) with an overhand grip and hold it at shoulder height.
- Keep your elbows up high, and your upper arm parallel to the ground.
- Slightly bend your knees and drop down while keeping your torso upright and avoiding leaning forward.
- Explosively extend your knees and hips as you drive the barbell overhead and stand up tall. Slowly lower the barbell back to your shoulders before repeating.
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