Trap Bar Deadlift
Load a trap bar and stand between its handles with your feet hip-width apart. Bend down and grab the handles; this is the starting position. Keeping your lower back naturally arched, drive your heels into the floor and push your hips forward, lifting the bar until it’s in front of your thighs. Return to the starting position. Do 5 sets of 3 to 5 reps. For the first set, use 85 to 90 percent of your 1-rep max. For each subsequent set, reduce the load by 5 percent. Rest 2 minutes between sets.
Medicine Ball Slam
Grab a medicine ball and set your feet shoulder-width apart. Hold the medicine ball in both hands above your head with your arms slightly bent. Reach back as far as you can and then slam the ball to the floor in front of you as hard as you can. Catch the ball on the rebound and repeat for 45 seconds. Do 3 sets, resting 30 seconds between them. For an added challenge, do this on one leg.
Hold a barbell at arm’s length and lower your torso until it’s almost parallel to the floor. Your knees should be bent and your lower back arched. Squeeze your shoulder blades and pull the bar to your upper abs. Pause; lower the bar. Your goal: 30 reps total. Pick a weight that will allow you to do 10 to 12 reps on your first set, but stop 1 or 2 reps short of failure. Rest 20 seconds; perform as many reps as you can, stopping 1 rep short of failure. Continue this pattern until you complete 30 reps.
Cable Core Press
Attach a handle to a cable machine at chest height. Hold the handle against your chest with both hands, your right side toward the weight stack. Spread your feet shoulder-width apart. Step away from the stack until the cable is taut. Slowly press your arms in front of you until they’re straight. Hold for 2 seconds and then bring them back to your chest. Do 6 to 8 reps, turn around (left side toward the stack), and repeat. That’s 1 set. Do 3 sets with 60 seconds of rest between them.