2 Pulling Exercises for the Back
2 Exercises for the Posterior Chain
4 Exercises for the Thighs, Glutes, and Hips

4 Exercises for the Shoulders and Arms

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The basic exercise for your shoulders is the overhead press.

Start in a standing position with your knees unlocked, your elbows bent so your forearms are perpendicular to the floor, and your upper arms at your sides. Drive your arms up to the vertical position (touchdown!) so your elbows are in line with your ears. Don’t overarch your back; leave your hips over your heels. Slowly lower your elbows back down to your sides.

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