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Compound Exercise

Deadlift

Body Position: 
Standing in front of barbell so that barbell touches chins Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body Now, upward motion starts by gradually extending hips forward until standing straight Arms remain close to the body and barbell touches mid-thigh Targeted Muscles Quadriceps Hamstring Gluteals   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart Handover grip, palms facing down; hands are just outside shoulders  RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Upward motion starts by gradually extending hips forward until standing straight

Romanian Deadlift (RDL)

Body Position: 
In standing position, arms straight and close to the body, barbell touching mid-thigh Starting downward motion slowly now, with knees slightly bend, flex hips slowly towards 90˚, lowering barbell towards chins, head looking up, chest out, and shoulder blades pushed back Once hips reach 90˚, upward motion starts by gradually extending hips forward until standing straight in erect position Targeted Muscles Hamstring Glutes Lower Back   Stance & Grip Neutral stance, toes are parallel, and shoulder-width apart   Handover grip, palms facing down; hands are just outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Starting downward motion slowly, lowering barbell towards chin
Gradually extend hips forward until standing straight in erect position.

Front Squat

Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) Keep back straight by keeping the head up, pushing chest out and shoulder blades back Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight Target Muscles  Quadriceps Hamstring Glutes Calves Stance & Grip Feet are shoulder-width apart, toes pointing outwards 10 - 20˚ Handover grip, palms facing down; hands are just outside shoulders   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders
Keep the weight on the heels and push gradually vertical

Chin Up

Body Position: 
Grab an overhead bar and make sure elbows are straight pull body weight up so that chin gets over the bar  If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.   Targeted Muscles Trapezius Rhomboids Deltoids    Biceps    RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 

Back Squat

Body Position: 
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize  Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) Keep back straight by keeping the head up, pushing chest out and shoulder blades up Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight Return and repeat Targeted Muscles Quadriceps Hamstring Glutes Calves   Stance & Grip Feet are shoulder-width apart, toes pointing outwards 10 - 20˚   Handover grip, palms facing down; hands are outside shoulders RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
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