I threw in 2 of them in here… I would probably add wide ring rows… most people are weak here. Good mornings too.
1. Glute Bridge
Many people are unable to activate and engage their glutes when performing the basic power moves. If your glutes are weak, you will never be able to lift heavy on moves like the squat, clean, and press. Here is how to perform the glute bridge, the best movement there is to activate and engage your glutes.
Lie on the floor with knees bent. Your back should be flat on the ground.
Keeping your core tight, draw you heels in as close as you can to your butt. Put your arms out to the sides.
Now push up as high as you can with your hips. In the top position, your back should be straight rather than arched. As you push up, flex your glutes as tightly as possible.
Hold for 3 seconds as you contract your glutes and then come back down.
3: Bulgarian Dumbbell Split Squat
This is a great move to develop flexibility and strength in the quads and hip flexors without over-stressing the lower back. Putting the rear foot on a bench gives you a much better hip flexor and quad stretch. Holding dumbbells rather than using a bar gives you a lower center of gravity and improves your stability. Perform it like this:
Stand with your feet hip width apart with a dumbbell in each hand.
Place one foot to the front with your knee slightly bent, and your rear foot on top of a bench behind you.
Keeping your body upright and your head facing forward, lower your rear knee almost completely to the floor. Maintain your balance with your opposite foot and tightening your core.
Slowly straighten your front leg to return to the start position. Repeat for the desired number of reps before switching to the other leg.
20 minute AMRAP;
5 Power cleans 95/65
25 feet – t over head lunge 95/65
10 over the bar burpees
once completed rest
then bench 3 x 10 at 50% of max