1. Multi Joint Exercises*
Multi-Joint exercise- exercise that recruit two or more muscle groups and two or more primary joints.
1. Greater Functional Carryover
Multi-joint exercises replicate normal human movement much more closely than isolation exercises. In nature, muscles seldom work alone, but rather in large and complex groups. Multi-joint exercise such as squat pushups and pull-ups use your muscles in groups -- exactly how they work in the real world.
2. Better use of Training Time
There are more than 600 muscles in your body and although some of these cannot be exercised — the muscles that control your eyelids, for example many of them can be purposely strengthened. Training each muscle in turn using isolation exercises would require a very long program and a lot of time, whereas performing multi-joint exercises allows you to work all of your major muscles using just six to eight separate movements. There are six major muscle groups in the lower body alone, which can be trained in isolation by performing six separate exercises — or all at the same time by performing leg presses or squats.
3. Increased Energy Expenditure
Multi-joint exercises use large numbers of muscles at the same time. This results in a much greater energy expenditure when compared to isolation exercises that work one muscle only. Multi-joint exercises also increase your demand for oxygen both during and after exercise. This means that a workout consisting of primarily multi-joint exercises can have a beneficial impact on cardio respiratory fitness as well as the condition of your muscles. Increased energy expenditure and increased cardio respiratory demand can help you manage your weight by increasing fat burn during and after exercise.
4. Improved Coordination- Essential for Athlete’s
Most human movement involves interaction between many muscles and joints at the same time. The seemingly simple movement of getting out of a chair involves three major joints and numerous muscles, which must all work in a coordinated fashion. Multi-joint exercises can help develop inter-muscular coordination so that you are better able to use your body effectively to perform complex physical tasks. Although multi-joint exercises are sometimes harder to learn than isolation exercises, they have a much greater effect on your nervous system and subsequently can help develop neural as well as muscular fitness

2. Safe Squatting
Lower body strength training should generally begin with body-weight squats. Body weight squats point out information regarding current strength levels, flexibility issues & injury potential & help refine technique.
Weight is used only once the technique is perfected.

3. Proper Bilateral Squatting Technique
Stance
Stand with feet parallel shoulder width apart, toes pointed straight ahead.
Maintain a neutral spine ‘perfect posture’ with arms extended straight out in front of shoulders.
Look straight
Descent
1. Inhale deeply to fully inflate the lungs
2. Break at the hips while maintain perfect
posture.
3. Descend until top of quads are parallel to floor
Keep Knees behind the toes
Ascend
Drive upward out and up with the chest
bringing the hips up & forward.
Maintain spread shoulders
Exhale slowly

4. Single Straight Leg Dead Lifts- Unilateral Exercise
Stand tall with chest spread, neutral spine, head facing straight ahead, feet together and toes forward.
Reach forward with hands while simultaneously lifting opposite leg.
Keep back long, locked in as you flex at the hip while reaching forward with hands.
Stop bending when torso is parallel to ground.
Experienced lifters may add resistance by holding weight in the opposite hand of fixed leg.
Fulcrum

5. Single Leg Technique
Keep a tall neutral torso with head facing straight forward.
Step far enough so lead leg knee stays over the ankle, both toes are straight ahead.
Try to get lead foot/hip to bend at 90 degrees.
Push off your lead foot to return to the starting position.
*for step-ups you off foot should stay flat.
Step
Rear Foot Elevated
Lunge
Pistol

6. Items that help with Multi Joint training.
Kettle bells between $1 and 2$ a pound.
Medicine Ball around $1 a pound.