Exercise & Mobility

Bodyweight squat

3 × 12 · Feet shoulder-width

Goblet squat

3 × 10 · Elbows pointing down

Barbell squat

4 × 6 · Tight upper back

Reverse lunge

3 × 8/side · Long stride

Walking lunge

3 × 10/side · Tall torso

Lateral lunge

3 × 8/side · Push hips back

Romanian deadlift

3 × 10 · Hinge from hips

Dumbbell deadlift

3 × 10 · Soft knees

Conventional deadlift

5 × 3 · Bar over mid-foot