Fitness

Squat: Bulgarian split squat and lunges does the trick for legs

Bench: dumbbell bench press is a great replacement and can switch to shoulder press after each set

Those exercises are too important to me to skip so here's what I do

• Survey the landscape and try to figure out who might be finished the soonest. If someone is warming up, probably not them
• Ask how many sets they have left
• If they have less than two, ask if I can have the rack next
• If more than two, ask someone else
• After doing this, find a spot in eye shot of the rack but not like right next to them staring them down
• Do some warm ups - if squats I'll do goblet squats or just squats holding a 25lb plate. If bench I'll warm up with light dumbbell bench or pushups, etce
• Thank that person after they're done

• Goblin squats
• Pistol squats
• Lunges
• Reverse lunges, or that kind where you elevate the back foot.
• Flies, all kinds
• Dips
• Suitcase carries
• Farmer's carries
• That one where you hold a dumbbell and bend over while extending a leg straight behind you and then come up and bring the leg in at the same time.