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Lateral Shuffle and Press
Stand with feet hip-width apart. Hold head of barbell in left hand. Shuffle right foot to meet left while simultaneously pressing barbell up overhead. Step left foot out so that feet are back to hip-width, and lower barbell with right arm. Shuffle back to start for 1 rep.
Stand with feet slightly wider than hip-width apart, barbell pressed above head. Pivot feet toward left side, simultaneously lowering into a quarter lunge and bringing barbell toward front knee. Brace through core to return to starting position for 1 rep. Repeat on opposite side.
Half-Kneeling Shoulder Press
Kneel with right foot on floor, knee bent at 90 degrees, holding head of barbell in right hand with torso upright. Press barbell straight up. Hold for 2 seconds, return to starting position for 1 rep. Repeat on opposite side.
Single-Leg Romanian Deadlift
Start with feet together, holding head of barbell in right hand. Hinge forward at hips, lifting right foot off the floor and extending it behind you as barbell lowers toward the ground. Lower torso until parallel with the ground or until you feel a stretch in left hamstring. Squeeze through glute to return to starting position for 1 rep. Repeat on opposite side.
Transverse Goblet Squat
Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.
Sumo Squat-Hold Heel Lift
Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.
Get on floor on all fours. Lift knees to hover 2 inches above floor to start.
Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.
Diamond Sit-Up Twist-Back
Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. Sit up, reaching hands forward to touch floor in front of feet.
Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.