- Stand sideways to cable with handle set low, holding it at chest height.
- Press handle upward and forward at a slight diagonal, keeping torso stable.
- Squeeze chest at the top, then return slowly to starting position.
- Stand on band and hold handle or loop at your side with slight elbow bend.
- Raise arm out to the side until shoulder height, keeping torso still.
- Lower slowly under control, maintaining constant tension on the delt.
- Stand with feet shoulder-width and hands on the ball in front of you.
- Drop into a squat, then explode upward, bringing ball to chest level.
- Press ball overhead until arms extend, then lower and repeat.
- Hold medicine ball at thigh level with slight knee and hip bend.
- Explosively pull ball to chest height, catching it close to your body.
- Drive upward and press ball overhead until arms fully extend.
