Because of the pressure to look lean, thin, and feminine, some women have neglected the importance of strength training. Many athletic coaches have taken the initiative to emphasize strength training to young female athletes. General study has found that female athletes often lack hamstring strength relative to their quadriceps. To improve female athlete’s performance, trainers introduce Olympic lifts (e.g. clean, snatch, jerk, etc) and help women focus on form and techniques before progressive overloading.

Here’s a list of recommended multiple compound exercises by Stephanie Tracey-Simmons, the Head Strength & Conditioning Coach of University of Kentucky.

• Dumbbell Romanian dead lift
• Dumbbell high pull
• Dumbbell muscle snatch
• Dumbbell squat
• Dumbbell push press

Remember: abs, butt, and PERFORMANCE!