Day 1

Before every workout, make sure that you've done a thorough warmup to get your muscles warm and ready for the load you're going to place on your body. Here's a dynamic warmup that I like. I also recommend doing some core-activating and glute-activating exercises to prevent injuries and make sure your abdominal and glute muscles are firing as they should.

A1. Barbell squat (modification: bodyweight squat, kettlebell squat, or dumbbell squat): four sets of 12 reps
A2. Bent-over row: four sets of 12 reps
A3. Elbow plank: 30 seconds (if you're a beginner, start with 10 seconds)
B1. Barbell hip thrust (modification: glute bridge or weighted glute bridge): four sets of 10 reps
B2. Bent-over fly: four sets of 10 reps
B3. Pallof press: 10 reps on each side
C1. Lateral lunge with knee drive (modification: alternating side lunge): four sets of 10 reps on each leg
C2. Bicep curl: four sets of 10 reps on each arm

Once you've completed the workout, be sure to cool down and recover. This can be in the form of foam rolling, doing mobility work with a professional, or stretching. Be sure to rehydrate and refuel your body. Here's more information on recovery nutrition from a registered dietitian.

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