Step under the bar and place it at the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side (palms facing forward) and lift it first by pushing with your legs and at the same time straightening your torso. Step using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.

Slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees.

Raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

Stand up straight holding a pair of dumbbells at arm’s length and palms facing in. Your feet should be placed shoulder width apart.

Lower your body towards the side of your right foot by bending the knee and hip of your lead leg and while extending your left leg. Lower your body till your right thigh is parallel to the floor.

Return to the starting position by extending the hip and knee of the lead leg.

Repeat the exercise but this time lower your body toward the side of your left foot.

Return to the starting position and repeat the exercise according to the training plan alternating sides.

Bring your arms up under the bar with palms facing up. Rest the bar on top of the deltoids while grasping the bar for total control. Lift the bar first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking in front of you. Keep your back straight.

Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes less than 90 degrees (which is the point in which the upper legs are parallel to the floor).

Raise the bar by pushing the ground mainly with the middle of your foot as you straighten the legs again and go back to the starting position. Repeat the exercise according to the training plan.

Place E-Z barbell on your upper back with hands slightly wider than shoulder width apart. Position feet shoulder width apart with chin parallel to the floor and brace your core.

Step diagonally back with one leg crossing the mid-line of your body. Lower your hips to the floor until back knee comes approximately around one inch from the floor.

Pause and go back to the standing position.

Repeat the exercise but this time lunge back to the opposite side.

Pause and go back to the standing position. Repeat the exercise according to the training plan alternating sides.