Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip.

While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.

Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position. Repeat the exercise according to the training plan.

Stand while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.

While keeping the torso stationary, lift the barbell, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

Slowly lower the barbell to the starting position and repeat the exercise according to the training plan.

Choose a flat bench and place a dumbbell on the side of it. Place the left leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your left hand on the other end of the bench for support. Use the right hand to pick up the dumbbell from the floor and hold the dumbbell while keeping your lower back straight. The palm of the hand should be facing your torso.

Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.

Lower the dumbbell straight down to the starting position. Repeat the exercise according to the training plan, then switch sides and repeat again with the other arm.

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Keep your body straight. Hold the plate in front of you.

Start bending forward slowly at the waist as far as you can while keeping your back flat. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.

Slowly raise your torso back to the starting position and repeat the exercise according to the training plan.

Stand upright holding the plate with both hands. Bend your elbows while the plate is in front of your torso. Slightly bend your knees keeping your back straight. Look straight ahead.

Twist your torso moving the plate to one side.

Go to the opposite direction twisting your body to the opposite side. Repeat the exercise according to the training plan alternating sides.