Squat Press
- Hold a barbell with an overhand grip so that it rests comfortably on your upper back (not on your neck). Set your feet shoulder-width apart and keep your back straight, knees slightly bent, and eyes focused straight ahead.
- Slowly lower your body as if you were performing a squat, but keep the bar at the starting level by pushing it up slowly as you squat.
- When your thighs are parallel to the floor and your arms are fully extended above your shoulders, pause, then return to the starting position. 2 or 3 sets of 5–7 reps
Leg-Press
- Position yourself in a leg-press machine so that your back is against the pad and your feet are about 4 inches apart on the platform.
- Unlock and slowly lower the platform until your knees are bent 90 degrees. Keep the base of your lumbar spine against the back pad.
- Pause, then push the weights back up to the starting position. 2 or 3 sets of 15-20 reps
Group 2
Single-Leg Alternating Dumbbell Row
- Grab a pair of dumbbells and stand with your left foot in front of your right. Keep your back flat and bend over at the hips so the dumbbells are hanging at arm’s length, your palms facing in. Raise your right foot off the floor.
- Raise your left upper arm as high as you can by bending your elbow and squeezing your shoulder blade toward the middle of your back.
- As you lower your left arm, raise your right that’s one repetition.
- Alternate until you finish the set.
- Alternate the foot you raise and the arm you start with on each set. 2 or 3 sets of 5-7 reps
Cable Row
- Attach a long, straight bar to the cable and position yourself at the machine. Grab the bar with an overhand grip that’s just beyond shoulder-width. Sit up straight and pull your shoulders back.
- Pull the bar to your abdomen without leaning back more than a few degrees.
- Pause, then slowly return to the starting position without leaning forward at the waist or hips. 2 or 3 sets of 10-12 reps
