Place your feet shoulder width apart and stand so your shins are roughly two inches away from the barbell. Push your hips back and bend your knees while grabbing the barbell with an overhand grip.

Explode up tall and shrug your shoulders to pull the barbell as high as possible before slowly lowering back to the starting position. Repeat the exercise according to the training plan.

Stand tall, position feet into a shoulder width stance and hold a barbell across your upper back.

Step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

Using mainly the heel of your foot, push up and go back to the starting position. Repeat the exercise according to the training plan alternating legs.

Hold the barbell and place it back of your shoulders (slightly below the neck) across it. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.

Keeping your legs stationary, move your torso forward by bending at the hips. Lower your torso until it is parallel with the ground.

Begin to raise the barbell by elevating your torso back to the starting position. Repeat the exercise according to the training plan.

Place the barbell on the ground in front of you so that you are on all your hands and knees (as in a kneeling push up position).

Slowly roll the barbell straight forward, stretching your body into a straight position. Go down as far as you can without touching the ground with your body.

After a second pause at the stretched position, start pulling yourself back to the starting position. Go slowly and keep your abs tight at all times. Repeat the exercise according to the training plan.