Hold a dumbbell end in each hand, elbows tucked in, the weight near to your chest. Keep shoulders squared and feet hip-width apart.
First, sit backward with your knees apart. Bend forward to below parallel with a flat back.
Keep your legs apart and squeeze your heels down. 5–8 repetitions in 3–5 sets are recommended.
Start a pushup on your toes with your hands shoulder-width apart. Straighten out from head to toe.
Maintain a straight back and hips. Keep your arms close as you fall. Force yourself to stand again. 3–5 times. Perform this routine twice a week.
Inverted rows? Place a barbell on the Smith machine per Yeung's instructions. Pull up with your chest contacting the bar.
Keep your body upright and tighten your shoulder blades. 5–8 repetitions in 3–5 sets are recommended. Perform this routine twice a week.
With your shoulders on a bench and a barbell at your hips, lower and extend your hips. Keep your heel thrust and glute squeeze strong at the top.
Work out without hip pain by placing the barbell on a thick pad. 5–8 repetitions in 3–5 sets are recommended. Ideally, do this three times a week.
Start a pull-up by placing your hands on a bar with your palms outward. Bring your shoulder blades together and hold for a moment.
Pull yourself up toward the bar and slowly lower yourself using your chest as a pivot point. 5–8 repetitions in 3–5 sets are recommended.