[trancehead]

for me, im trying to get a balance of usable strength and of course looking good.
i play some drop in hockey once in a while, nothing too serious
some new things (to me) that ive been doing for over a year now:

single arm dumbbell bench press on a swiss ball. i do two variations:
1. flat: head lies on ball. hips are 90 degrees. hand that is not lifting is rested on abs
2. incline: close to 45 degrees with knees pointed upwards. hand on abs again

also, romanian squats i think its called. single leg resting on bench

and what i love:
single leg squats with barbell. great for balance
only one leg has contact with floor. other leg remains free to move for balance
(i am stuck at about 95 pounds though. hard for me to pass that barrier without sacrificing form)

balance is so important

use the swiss ball and make it your bitch. i can stand on top of one now and do body weight squats