The Romanian Deadlift is a variation of the conventional deadlift that emphasizes the hip hinge movement pattern. It starts from a standing position with the barbell or dumbbells in hand. The lifter lowers the bar down the shins while maintaining a slight bend in the knees. Notice that there is NO spinal movement, just a hip hinge. The Romanian Deadlift primarily stretches and strengthens the hamstrings and the glutes.

The Bench Push Up is an excellent bodyweight exercises that strengthens the chest, shoulders, arms, abdominal and back muscles. Using a bench (or wall) is a great way to work towards a floor push up. Start in a rigid plank position, neutral neck, shoulders in line with wrists. Maintain rigidity while lowering, shoulder blades slightly retract. Once torso touches the bench or the floor, press the ground away to come up. Do not compromise a rigid, braced spine.