Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands.Stand with feet shoulder width apart. Bend knees and bend over with lower back straight. Grab barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to a standing position.
With knees straight, lower the workout bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.
When finished with set, dismount by lowering the bar with knees bent and low back straight. Add difficulty by triple, or quadruple the resistance bands through the holes under the workout bar and the D-rings on the ankle straps.