Bench-Supported Row
Chest on bench, pull weight toward ribs.
"Pull elbows to ribs."
Friday — Upper Back, Hips & Armor
Focus: posture, glutes
Wall Slides
Stand with your back flat against a wall, arms in a goalpost position. Slowly slide your arms up overhead and back down while keeping contact with the wall.
"Keep arms and back glued to the wall."
Barbell Wrist Curls
Rest your forearms on a bench with wrists hanging off the edge, curl a barbell up using only your wrists.
"Slow and controlled, squeeze at the top."
Romanian Dead Lift
Hold a barbell at hip height, hinge at the hips and lower the bar along your legs while keeping a slight knee bend and flat back.
"Push hips back, bar stays close to legs."
Push Ups Plus
Perform a standard push-up, then at the top push further by protracting your shoulder blades to round your upper back slightly.
"Push the floor away, spread shoulder blades at the top."
Barbell Hip Thrust
Upper back on bench, drive hips upward and squeeze glutes.
"Drive hips up, squeeze, don't arch."
