SQUAT:

1. Try to be more upright, so bar doesn't fall on you

2. Lower weight to 45+25
3. So that you don't fall forward, keep weight on whole foot, instead of just he
els.
4. For balance, widen your stance, give yourself space. Increase flexibility in
pelvis
5. Squeeze glutes and fill belly with air before descending
6. Ass to grass perhaps
DEADLIFT:
1. Lower weight to 45+25
2. Widen stance and go lower
3. keep shoulders pinned back the entire time
4. squeeze glutes and fill belly with air before ascending
5. Pick up bar with upper back, while pushing floor away from you
6. On way down, think of pelvis as hinge
BENCH:
1. Lower weight to 45+10
2. Drive upper back into bench while pushing weight up
3. Keep elbows a little beyond the bar so you can push towards your head
4. Keep dragging feet back so you don't lift your lower back while pushing up
5. Keep glutes squeezed and push toes into shoes
OVERHEAD:
1. Keep thumbs slightly
2. Rest triceps on lats
3. Keep head back until
4. Keep elbows slightly
5. Don't arch your back
6. Squeeze your glutes,
7. thumbless grip

outside shoulders
all the way up top
in front of bar
too much
and bring pelvis slightly forward before pushing

BARBELL ROW:
Feet at conventional deadlift (hip width), arms at shoulder width
1. Squeeze glutes and abs
2. pull with elbows, not hands
3. bring down slowly, don't do pendlay rows
Shoulder stretch, lat stretch, hamstring flex, ankle flex, pelvis flex
All compound exercises are MULTI DIRECTIONAL