Front Stepup
Stand in front of a bench holding a barbell across the front of your shoulders. Place your right foot on the bench and push your body up until you're standing on the bench. Complete your reps on one leg before switching to the other leg and repeating.
Keep your elbows high and upper arms parallel to the floor.
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Split Good Morning
Stand holding a barbell across the back of your shoulders. Place one heel on two weight plates just in front of you. With that leg straight and your back leg slightly bent, bend forward. Return to the starting position. Do all your reps before switching sides.
Bend forward as far as possible without rounding your back.
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Push Jerk
Stand holding a barbell in front of your shoulders. Dip slightly and then in one motion straighten your legs and push the weight overhead. When your arms are almost fully extended, widen your base and bend your knees. Return to the starting position.
Hold the bar with an overhand grip (palms forward).
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Mixed-Grip Pullup
Grab a pullup bar with a mixed grip (one palm facing toward you, the other facing away). Hang with your arms straight and brace your abs. Pull yourself up until your chin is over the bar. Then slowly lower yourself. Reverse your grips on the next set.
Space your hands about shoulder-width apart.
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