1. Squat: Arguably one of the best exercises out there. Just make sure when you start the lift that you

          a.  Have your feet about shoulder width apart.            

          b. Look straight ahead like your looking into the horizon

          c.Initiate with the glutes going backward and down and have your weight on   your heels and outer part of your foot. then return to starting position with chest up.

          2. Deadlift:

             a. Have your feet under the bar with bar touching shins.Scapula above the bar and shoulders slightly in front of bar.

             b Arms straight and hand placement about shoulder width

             c Chest up and back slightly arched.

              d. initiate the movement by pushing through the ground  upper body is stabilising

              e then continue with movement and finish standing with bar and chest up

              3. Lunge: step directly to the front with your chest up. as you step out have your other knee go straight down the knee does not have to go to the ground but the deeper you go the more glute involvement. also make sure your upperbody does not follow lead leg make sure upperbody stays upright. then return leg back to starting and continue.

               4.Good morning :  with bar on your back similar to squat. Initiate with glutes going straight back instead of down. Keep your chest up back arched, and return to starting position by squeezing glutes forward and back to starting position.

              5.Pullthroughs: Have your back to the low cable attachment. Attach a rope to the low cable.  Bend from the waist and reach between your legs and grab  the rope.Stand upright and take a couple steps forward.Holding the rope let the rope between your legs keeping your back arched and chest up. Return to the start position by squeezing your glutes forward.