- Grab barbell with both hands
- Drop the hips and engage the core to preform the squat 
- Hips pushed back and legs mostly straight for RDL

Barbell squat to RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Find a wide, comfortable stance 
- Squat down to grab barbell keeping your chest up and hips low
- Extend back to the top

Jefferson squat

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (Barbell loaded)

Week 1 (Day 5)
Legs and core

Steve

Week 1 (Day 1)
Legs

Debadry Basak

Kevin

Week 1 (Day 2)
Chest/Shoulders

Awesome brother! You have inspired me. I'm excited about changing my body.

Push up on the bench had people looking at me like I was crazy.

Week 1 (Day 5) Legs and core

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