Front Squat (15 reps):
As you descend into a squat, keep your head up and back straight with the barbell resting at shoulder level.
Walking Lunges Using the Same Leg (15 reps):
With the barbell resting on your shoulder blades, go into a lunge and return to standing. Go into the next lunge using the same leading leg. Then switch for one complete set.
Overhead Squats (12 reps):
A good test for shoulder flexiblity. Raise the barbell in an overhead press position. Descend into a squat while keeping the barbell high above your head.
Unilateral Deadlift to Bicep Curl to Lunge:
Balancing on one leg, lower the barbell while keeping your back straight. Feel it work your hamstring and return to standing position and do a bicep curl. Go into a lunge with the barbell in the same position as the front squat.
Explode up from the bottom of your squat and jump into the air. Land softly and smoothly, go into the next squat. Choose a weight that allows you to get off the ground.
Maintaining a straight back, bend forward with the barbell resting on your upper shoulder blades. Rise back up into a standing position.
Lunge to Kick:
As you come up from your lunge, kick your opposite leg into the air as shown.
Barbells will make you work the whole body. (For photo purposes, we used a weighted bar instead.)