Strength 1
uap-preparation

A1. DB Split Squat

keep your chest tall and shoulders back
as you descend, shoulders and hips should stay in in a line (don't lean forward)
hips should go straight down and straigh up.
you should have approximately 90 degree angle for both knees
back knee should come close, but not touch, the ground

A2. Cable Pull Through

feet are slightly wider than should width. knees are bent about 10 degrees.
reach back between your legs with the rope attachement.
use your glutes to push your hips forward and stand up.

B1. Semi supinated Chin Up

"semi supinated" means that your palms are facing one another. If you do not have a bar that allows for this, use a supinated grip (palms toward you)
keep your chest up. queeze shoulder blades together at the top of the movement.
If you do not have an assisted chinup machine, you can use a lat pulldown instead.

B2. One-Arm Semi-sup' Grip Incline DB Bench

Hold a dumbbell only in one hand while performing this exercise.
Engage the core to resist rotation.

C1. Stability Ball Hip Raise to Bridge

squeeze the glutes to get the hips off the floor
keeping the glutes tight, bring the ball in toward you forming a 90 degree andle of the knees

C2. Bow and Arrow

if you imagine an archer, you will naturally do this exercise correctly
stand up tall
keep the elbow of the pulling arm up
squeeze the shoulder blades together during the iso hold