1. DB Transverse Row (3x10 each) - Targets upper back and core. Key is keeping the chest and upper back away from the bench.

2. Physio Ball Push-Pull (3x10) - Targets core. Key is to keep low back flat and chest away from the ball.

3. DB Single Leg Deadlift Iso (3x8 each) - Targets hamstring and hips/glutes along with balance. Key is to avoid arched lower back during kick back phase.

4. Plyometric Push-Up (3x10) - Targets upper body/chest. Key is to go slow on the way down and explode up out. Keep glutes and core tight/still so entire body moves bed as one piece. 

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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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