To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.

Do you seriously call that a squat? I’ve seen babies squat better than you! No, seriously, I have. Babies don’t know how to do the squat wrong! By the time your kids are toddling and in soccer camp, their squats start to fall apart. Here are the three things I do to correct athletes’ poor squats.

The deadlift may be the purest test of strength in the iron game. Heavy weight. On the floor. Must pick it up.

Loop a mini band to a power rack or other stable piece of equipment.