-Start with Barbell in a stable position
-Bring end of bar and rest it on one of your shoulders
-Descend into squat and back up

Behind the back landmine squats

- Stand holding the end of Barbell in both hands by your chest
- Step backwards into a lunge keeping chest up
- Step forwards to the starting position

Landmine lunges

- Stand in a wide toed out stance 
- Hold the end of a barbell between your legs in front of you
- Grab plates if possible or grab the barbell 
- Lower into a squat
- Stand up to full extension

Landmine sumo squat

-Place your toes on top of plate
-Grab the end of a barbell 
-Slowly lower down by pushing your hips backwards and keeping a slight bend in your knees

Toes elevated barbell rdl

- Hug a plate or preform with bodyweight 
- Lower into a lunge and preform 3 reps within each step

Plate hug lunges (x3)

Week 4 (Day 5)
Legs

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 4 (Day 5) Legs

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