Stand inside the trap bar with feet hip-width apart. Hinge at your hips and bend your knees to grip the handles. Drive through your heels, keeping your back flat, and stand up tall. Lower with control.

Hold a barbell or dumbbells at shoulder height. Slightly bend your knees, then explosively press the weights overhead using your legs and shoulders. Lock out at the top, then lower slowly.

Stand in a lunge position with one foot elevated on a bench behind you. Lower your back knee toward the ground, then push back up.

Hang from a pull-up bar, engage your core, and lift your legs straight up until they’re parallel to the floor, then lower them down slowly.

Mobility Drills + Light Jog

Sprint at 90% effort for 30 seconds, then walk or row slowly for 60 seconds. Repeat.

Hold battle ropes with both hands. Alternate arms to create waves or slam the ropes forcefully for intensity.

A 30-minute session focused on improving flexibility, balance, and mental focus through a series of poses and stretches.

Keep elbows under shoulders, engage your core, and maintain a straight body line. Modify with knee planks if needed.

Lie on your side, propping yourself up on your forearm. Raise your hips while keeping your core tight. Lower slowly.

Focus on tight muscles

Grip a pull-up bar with palms facing forward. Engage your lats and pull yourself up until your chin is above the bar. Lower slowly. Add weight if needed.

Lie on a bench, press a pair of dumbbells from chest level up until your arms are fully extended, and then lower them back down with control.

Using a cable machine, pull the handle diagonally across your body from high to low, engaging your core and obliques, then return to the start.

Hang from a bar and bring your knees up toward your chest. Lower with control.

Sprint at max effort for 45 seconds, then walk or row for 90 seconds. Repeat.

Stand with feet hip-width apart, holding a kettlebell. Hinge at your hips and explosively swing the kettlebell to shoulder height, then control the descent.

Hold heavy weights at your sides and walk in a straight line, keeping your core tight and shoulders back.

Hold a barbell or dumbbells in front of you. Hinge at your hips, keeping your back straight, and lower the weight until you feel a stretch in your hamstrings. Return to standing.

Step to the side, lowering into a lunge while keeping the other leg straight. Push back to the starting position.

Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down.

Focus on hip and lower back mobility