Squat & Back Lunge: Load the bag over your right shoulder and squat. Make sure to keep the shoulders tall and the core tight. Then Lunge back with the left leg. If you want a bigger challenge, lunge back with right leg.

Bent Row: In a partial squat position make sure to keep the back straight (kicking out the tail bone) and the core should be pulled in as tight as possible. This will protect your low back from fatigue. Pull the bag up toward your ribcage so that your elbows pull back as far as possible.