Romanian (Stiff Legged) Deadlift (5 x 5 (5 Second Lower, 1 Second Pause, Fast Up!)
Start each rep at the top of a deadlift. You will reach the butt back and allow the chest to hinge forward. Pull the bar into the body as you lower it down your leg. Keep the knees almost completey straight for this one.
You will lower the bar for 5 seconds to the mid shin. Pause in good position for 1 second - explode up.
Only go as far down the leg/shin as you can keep the chest up and back flat. When you stand - squeeze the cheeks to bring yourself up!
Back Rack Reverse Lunge (5 x 8 (4 on 1 side - then 4 on the other))
Barbell on the Back - Backwards Stepping LungeYou will have the bar on the back rack- like a back squat. You will step backwards with the right leg and lunge until the kisses the ground or just before it. Then you will step back in. You will complete 4 reps on the right side then 4 reps on the left.
Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don't step STRAIGHT back, but slightly out and back to have a little stability side to side.
Keep the belly tight and avoid leaning forward during the lunges. Make sure you have weight distributed on both feet each time.