Start this squat with a barbell in the landmine attachment. If you don't have one, secure the barbell end against a wall. Take the barbell and hold the end with both hands.
Take a little step back and maintain your chest and core taut. Squat by pushing your hips back and sitting until your hips are parallel to the floor. To end, drive into your heels and hips and flex your quad and glute. Try 3 sets of 10 repetitions.
Next, execute Wide Neutral Grip Lat Pulldowns. Grab the broad parallel grip attachment at the lat pulldown station with hands facing each other.
Squeeze your upper back and lats as you lower the handle to your sternum with a little lean back. Resist the return up until you stretch fully at the top. Try 3 sets of 10 repetitions.
Split Squat with a barbell between your legs. Keep your chest erect and core tight as you squat, reach down, and hold the barbell with both hands.
Drive through with your front heel and flex your quad and glute to finish tall. Return down and up with each rep. Finish 3 sets of 10 repetitions on one side before switching.
For Incline Rear Rows, incline an exercise bench 30–45 degrees. Take two dumbbells and place your chest on the mat. You can sit with your knees on the bench or your feet on the ground, whichever you want. Straighten your arms and grasp pronated.
Keep your chest up and flaring your elbows as you bring the weight back. After flexing your upper back, decrease the weight until you obtain a decent stretch at the bottom before doing another rep. Complete 3 sets, 8–10 reps.
Let's finish with the Stair Climber. Choose a steady pace for 10–15 minutes. Set it to intervals for added difficulty. Do this cardio for 10–15 minutes.