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Lateral Shuffle and Press
Stand with feet hip-width apart. Hold head of barbell in left hand. Shuffle right foot to meet left while simultaneously pressing barbell up overhead. Step left foot out so that feet are back to hip-width, and lower barbell with right arm. Shuffle back to start for 1 rep.
Stand with feet slightly wider than hip-width apart, barbell pressed above head. Pivot feet toward left side, simultaneously lowering into a quarter lunge and bringing barbell toward front knee. Brace through core to return to starting position for 1 rep. Repeat on opposite side.
Half-Kneeling Shoulder Press
Kneel with right foot on floor, knee bent at 90 degrees, holding head of barbell in right hand with torso upright. Press barbell straight up. Hold for 2 seconds, return to starting position for 1 rep. Repeat on opposite side.
Single-Leg Romanian Deadlift
Start with feet together, holding head of barbell in right hand. Hinge forward at hips, lifting right foot off the floor and extending it behind you as barbell lowers toward the ground. Lower torso until parallel with the ground or until you feel a stretch in left hamstring. Squeeze through glute to return to starting position for 1 rep. Repeat on opposite side.
Transverse Goblet Squat
Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.
Stand with your feet shoulder-width apart next to a barbell on two weight plates. Grab the bar with an overhand grip, hands positioned slightly wider than your shoulders.
Lift the bar off the plates and grip it as tightly as possible with your chest up and your shoulders down and back. Stand as tall as you can and hold the bar next to your thighs. Pause and hold, then return to start.
Squeeze your abs and glutes as you hold the bar and breath normally.
Isometric Barbell Bench Press
Lie on a bench holding a barbell with an overhand grip slightly wider than shoulder-width apart. Press the barbell above your chest, straightening your arms. Hold the barbell in place for 30 seconds and lower it down to your chest to return to start.
Do not let your elbows flare out. Keep them close to your sides throughout the exercise.
Pull your shoulder blades back into the bench as you lower the weight.
Make sure to pick a weight that allows you to hold the position for the prescribed time.
Overhead Barbell Shrug
Hold a barbell overhead with your arms fully extended with your hands just outside shoulder width.
Shrug your shoulders as high as you can to raise the barbell towards the ceiling. Pause at the top, then slowly return to the starting position.
Don't bend your elbows. The only movement should occur at the shoulders.