Stand, feet hip-width apart, arms straight, bar resting at thigh height, abs tight, back in neutral position. Bend knees slightly to lower bar to just below your kneecaps; bend elbows to pull the bar up as high as you can (between your waist and your chest) as you straighten your legs and lift yourself up onto your toes. Keeping bar in close, slowly lower it to thigh height; do reps. Strengthens hamstrings, quadriceps, middle deltoids, latissimus dorsi and biceps. Starting weight: 25-45 pounds for 3 sets. When you can lift 65-75 pounds easily (around Week 5), switch to a Dead Lift.

Stand with feet hip-width apart, knees bent, holding a barbell at shin height (not shown). Straighten legs to a full standing position, keeping bar close. Bend knees, lowering bar; do reps. Strengthens quadriceps, hamstrings and erector spinae. Starting weight: 65-95 pounds. (As you add weight, consider a weight belt to protect your back.)