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Back squat 5-5-5-5

Sumo deadlift 2×8

3 sets of hollow rock (rest 60 seconds between sets)

2 sets (per side) of side plank

Form notes: For the squat, warm up as necessary and then do 4 sets at the same weight or increase the weight and work toward a final heavy set.

Low bar or high bar squats.

Set your core for the squat before unracking the weight.

For the deadlifts, pick a medium weight you can move comfortably as you perfect the form for the sumo deadlift.

For the core work, continue each movement as long as possible in each set.