The Squat Jump can be one of the best plyometric exercises to help you build massive quads and a powerful vertical thrust. It can also wreck havoc on your knees if you're not careful. Be sure to keep your feet shoulder's width apart or farther, and drop your hips right as your feet are returning to the ground. It is crucial that you absorb the weight of your body into your quads. Do not allow your knee caps to lock out.

The Squat Jump can be one of the best plyometric exercises to help you build massive quads and a powerful vertical thrust. It can also wreck havoc on your knees if you're not careful. Be sure to keep your feet shoulder's width apart or farther, and drop your hips right as your feet are returning to the ground.

Begin this exercise with a weight in an athletic stance. Hold the weight away from your body and parallel to your chest.
As you squat keep your knees behind the toes and arms out straight.
Complete the repetition by squatting down to a 90 degree angle and then back up to a standing position.
* Keep knees behind toes
* Chest up
* Arms and weight out parallel to chest

BARBELL SHOULDER PRESS

Begin this exercise with a barbell standing with your feet shoulder width apart. Place your hands (palms down) just outside of shoulder width.Tuck your tail bone creating a flat back, suck the core in tight. Start the movement with the bar just under the chin and begin to press upward over the head toward the ceiling and then back down to starting position. * DO NOT lean back during this movement

NEUTRAL GRIP BARBELL BENCH PRESS "STANDARD BENCH PRESS"

The standard barbell bench press, or "neutral grip barbell bench press" is a crucial resistance-strength exercise in training the chest and triceps. This move can be done using dumbbells as well. Start with an overhand grip on the bar, a little wider than shoulder width. Keep wrists straight as you lower the bar to your diaphragm and raise it back to the starting position just above the chest line. Try not to lock out your elbows between repetitions.

The standard barbell bench press, or "neutral grip barbell bench press" is a crucial resistance-strength exercise in training the chest and triceps. This move can be done using dumbbells as well. Start with an overhand grip on the bar, a little wider than shoulder width.

ROMANIAN deadlift (rdl)

The Romanian Deadlift is one of the most functional muscle movements we perform in exercise. It requires a strong core to keep the back straight as you lengthen and contract the hamstrings in conjunction with the glutes, effectively lifting the weight with your posterior chain.

The Romanian Deadlift is one of the most functional muscle movements we perform in exercise. It requires a strong core to keep the back straight as you lengthen and contract the hamstrings in conjunction with the glutes, effectively lifting the weight with your posterior chain.

 bulgarian LUNGE

Bulgarian Lunge: Also known as the Bulgarian Split Squat. We like to think of this more as a lunge because the concept of keeping the front knee directly above the ankle is specific to the lunge movement. Push your hips back, bringing your back knee as close to the ground as you can get it. If you find it difficult to lay your elevated foot flat on the bench behind you, you can curl your toes under. This makes the movement easier on your ankle, but limits your range of motion. You can do this exercise with no weight or increase the difficulty by holding dumbbells on either side, or balancing a barbell across your shoulders.

A single leg squat.

1. Sit your hips back behind your heel.

2. Positioning your suspended leg and arms out in front of your body to balance.

*This move can also be done on an elevated platform at a more shallow squat.

CABLE RENEGADE ROW

1. Assume a forearm plank in front of a cable machine handle attachment at the lowest setting.

2. Using one hand at a time, grab the handle with an overhand grip.

3. Row your elbow toward your hip flexing the lats and obliques. 

SIDE LUNGE AND TOUCH

Side Lunge and Touch:

1. Step your left foot to the left.

2. Maintain a straight Right leg as your left leg lunges, hinge your hips back and lay your torso over your quads bringing the weights to the ground on either side of your feet.

3. Push out of your left leg, standing back at center. Repeat the movement to the other side for one full rep.