A: Power Exercise Jump Squats TARGET MUSCLES: Quadriceps, Gluteals, Calves REPS AND SETS: Perform 4 sets of 8 reps HOW: Stand with your feet just under shoulder width apart. Squat down halfway and place your arms behind you. Explode upward while swinging your arms forward and upward. See how high you can jump. Land softly and repeat continuously for 8 reps. B1: Barbell Exercise Medium Sumo Deadlift TARGET MUSCLES: Hamstrings, Gluteals REPS AND SETS: Perform 4 sets of 5 reps adding weight each set HOW: Set up a barbell and stand behind it with your feet shoulder width and a half apart. Squat down and lean over to grab the bar in between your stance. Stick out your butt and chest and keep your arms straight. Grip the bar and brace your abs. Stand, get tall and squeeze your butt. Push your butt back and lower the bar quickly. Repeat for 5 reps. B2: Cable Machine Exercise Single Arm Cable Core (Chest) Press TARGET MUSCLES: Pectorals, Triceps, Core REPS AND SETS: Perform 3 sets of 15 reps adding weight each set HOW: Set up an adjustable cable machine to a height just under chest level with a single grip attachment. Stand with the handle in your right hand with your left leg forward. Lean forward slightly and brace your abs. Press the handle in front of your body. Return your arm to the starting position. Repeat for 15 reps then switch sides.