Deadlifts: 15 reps x 3 sets
rest 30 seconds between each set

Stand behind the barbell with your feet hip-width apart and your knees slightly bent. Hinge at your hips, bending slightly at your knees. Push your butt way back, keeping your core engaged so that your back stays flat. • Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up the rest of the way. Pause at the top, and really squeeze your butt to ensure that your hip flexors are completely extended (your legs are straight), and your pelvis is stacked directly under your shoulders, with no arch in your low back The key is to make sure that you’re actually using your butt and hamstrings to lift—not rounding your back as you lift the weight, which can be dangerous and lead to injury.