1. Front Squat
Set a barbell on a power rack at about shoulder height. Grasp the bar with your hands at shoulder width and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
2. Single-Leg Romanian Deadlift
Reps: 5 (each side)
Hold a dumbbell in each hand and extend your left leg behind you. Push your hips back and lower your body as far as you can without losing the arch in your lower back. You should feel a stretch in your hamstring.
3. Machine Bench Press
Use a chest press machine and make sure the handles are lined up with your shoulders. Press the handles and lower them until there’s a stretch in your pecs.
4. Dumbbell I-Y-T
Reps: 8 (each direction)
Set an adjustable bench to a 30–45-degree incline and lie chest down on it, holding a dumbbell in each hand. With palms facing each other, raise your arms straight overhead to form an I shape. Lower them, then raise them out to form a Y. Lower them once more, and raise them out to your sides to form a T. That’s one rep. Be sure to pinch your shoulder blades together at the top of each move.
5. Band Pullapart
Hold an elastic exercise band at arm’s length, hands shoulder-width apart. Squeeze your shoulder blades together and draw your arms back to form a T shape, as if you were pulling the band apart.
6. Overhead Cable Triceps Extension
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Face away from the machine and raise your arms overhead with elbows bent. Take a step for- ward to put tension on the cable. You’ll feel a stretch on your triceps. Extend your elbows.
7. Swiss Ball Stability Hold
Reps: 30 sec.
Place your hands on a Swiss ball and get into a pushup position—brace your abs and hold.