- Exercise that targets the chest muscles. (Primarily: Upper/Middle Chest, Secondarily: Triceps, Front Deltoid) - Setup: Set the incline of the bench at either 30 or 45 degrees. The higher the degree of incline shifts stress from chest to shoulders. Retract shoulder blades and wedge them into the bench to create a stable base. With dumbbells in each hand, tuck the elbows at a 45 degree angle from the body. Natural lower back curve (arch). Feet planted flat below hips or perpendicular with the floor. - Movement: Contract the chest the push the dumbbells up with a soft lock in the elbows. Control the weight by slowly lowering the dumbbells to the bottom position ideally touching the inner parts of the dumbbells to the shoulder. Pause. Repeat.

- Horizontal pulling movement that targets the back muscles. These muscles include the lats, lower/middle traps, rhomboids, and rear deltoids. Additionally targets the LHPC and core for stability needed in hinge position. - Setup: Stand upright gripping the barbell with an overhand grip slightly outside of shoulder width. Hinge at the hips until the torso is nearly parallel with the floor, maintaining a neutral spine (no arching). - Movement: Contract back muscles by pulling the barbell towards the stomach/belly button. Slowly control the weight to the starting position. Pause. Repeat.

- Exercise for single leg knee-dominant leg work. Primarily Targets: Quadriceps, Glutes. Secondarily targets: Hamstrings, calves, adductors, core. - Setup: Grasp a dumbbell in each hand. Open chest, with retracted and depressed shoulder blades. Take a small step forward with working leg, extend stabilizing leg behind. - Movement: While maintaining an upright torso, slight forward lean at hips OK. Squat with the forward leg, making sure the knee stays in line with the foot. Descend with slow control until the rear leg’s knee gently taps the floor. Contract the quads to return to starting position. Repeat.

- Hold weight in the arm opposite of the standing leg. (E.g. Left leg standing/Weight in right hand, Vice Versa) - Movement: Hinge at the hips with slight knee bend in standing leg. Extend floating leg behind, while trying to keep the weight close to the shins for maintaining center of mass. Attempt to reach parallel, lower until a deep stretch is felt in the hamstrings. - Return to standing by engaging the hamstrings/glutes of the standing leg.

- Vertical Pulling movement, Primarily targets Lats, Secondarily targets biceps, rhomboids, rear delts, traps. - Setup: Have mid thighs tucked underneath padding to secure lower body. Using an overhand grip grasp the bar at shoulder width or slightly wider. Arms should be stretched overhead. Grip: Alternatively you can use a thumbless grip to reduce recruitment of biceps and arms. - Movement: Pull bar towards upper chest, imagining you are driving your elbows down and back. Squeezing shoulder blades and Lats. Pause. Slowly return to starting position, allowing full stretch of Lats at the end of the movement.

- Vertical Pushing movement, Primarily targets front deltoid, upper pec. Secondarily targets: Upper traps, triceps. - Setup: Bench angle: dictates emphasis shifting from front deltoid to upper chest. (Higher seat angle = Delt, Lower seat angle = chest) Starting position: Hold dumbbells with neutral wrists in- line with forearms, wrists stacked over the elbow. Arm angle varies between in-line with body or tucked in at a 45* angle. - Movement: Press dumbbells overhead, Pause, Slowly return weight to starting position.