• You will need either some sort of DB or milk containers will be pretty ok.  You could also grab the back of the neighbors' Twins.  Just something to hold while doing the movements.
    Basic Stiff-Leg Deadlift: 5x15

    Before getting fancy, master a basic deadlift like this one. Proper form here will make the fancier versions easier to nail.

    • Stand with feet hip-width apart, knees slightly bent and a weight by each foot.
    • Hinge at your hips and bend your knees to lower your body.
    • Grab each weight with your arms straight.
    • Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor.
    • Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.
    • Pause at the top and squeeze your butt, then slowly lower the weight along your shins.

  • Single-Leg Deadlift: 5x15 on each leg

    Working unilaterally (on one side at a time) gives you a chance to work on imbalances.

    • Stand with feet together, holding one weight in your right hand in front of your right thigh.
    • Shift your weight to your left leg and while keeping a slight bend in your left knee, raise your right leg straight behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
    • Keep your back flat. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground.
    • Keeping your core tight, push through your left heel to stand up straight. As you do, keep the right leg straight and bring it back toward start, tapping your toe to the floor, and slide the weight back to start.
    • Think of it as moving your body in a seesaw motion.
    • Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.
     Staggered Stance Deadlift:5x15 on each

  • This deadlift has you standing with your feet staggered a bit. Why? This allows you to lift heavier than a single-leg deadlift, because you’re more stable, while still challenging one side at a time and giving you the chance to improve any imbalances you have.

    • Stand with feet hip-width apart with a weight by each foot.
    • Place one foot a foot-length in front of the other so your stance is staggered.
    • Hinge at your hips and bend your knees to lower your body.
    • Grab each weight with your arms straight.
    • Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
    • Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull up.
    • Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.

  • For this deadlift, you have two weight options: Either hold a weight in one hand and no weight in the other, or use a lighter weight in one hand and a heavier one in the other. The point is to have a different amount of weight on both sides of your body. "This challenges your stability, because you have to work harder to keep the hips square and keep your back nice and flat," Williams explains. Challenging your stability means challenging your core—those muscles have to engage and work to keep your torso from rotating.

    • Stand with feet hip-width apart with weight (or weights) by your feet.
    • Hinge at your hips and bend your knees to lower your body.
    • Grab the (or each) weight with your arms straight.
    • Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
    • Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.
    • Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.

  • Sumo Stance Deadlift:5x15
    • Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. (The more you turn your legs out, the more this move will work your inner thighs.) One weight should be right in the middle of your legs.
    • Hinge at your hips and bend your knees to lower your body.
    • Grab the weight with your arms straight.
    • Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.
    • Keeping your core tight, push through your heels to stand up straight. Keep the weight directly underneath your body as you pull.
    • Pause at the top and squeeze your butt, then slowly lower the weight back down to the floor.
    Sprints: 10x40 yards @75%