The coach you couldn't
afford to hire.

I appreciate that you feel warmed up, but I have to respectfully hold firm on this one. Even with a good warm-up, taking lateral raises overhead creates impingement risk and puts your shoulder in a compromised position - especially when you're already doing overhead work earlier in the session. Your shoulder joints are already fatigued from those shoulder presses, which actually increases injury risk rather than decreases it. The standard lateral raise to shoulder height will still give you excellent side delt development while keeping you healthy for your long-term strength and muscle goals. If the standard range feels too easy or you want more challenge, we can adjust the weight, tempo, or technique instead. What do you think - ready to crush these with perfect form to shoulder height?

That's concerning - you shouldn't feel Romanian deadlifts in your lower back. This suggests your form may need adjustment or there could be an underlying issue. I've swapped this to Lying Leg Curls - same hamstring target, no lower back involved. Focus on controlled movement, squeeze hamstrings at the top.

Swapped to Cable Single-Arm Row. Dumbbell rack and benches unavailable

Set the cable at middle height and pull straight back - that's the sweet spot for this exercise. You want to be standing upright with a slight forward lean, pulling the handle to your lower ribs/upper abdomen area. This position lets you really focus on squeezing that shoulder blade back and engaging your lats and rhomboids effectively without compromising your form or putting unnecessary stress on your lower back.

Go with the tilted inward grips (neutral grip). They'll put your shoulders in a more natural position and allow you to pull with better mechanics - you'll get stronger lat and rhomboid activation while keeping your shoulders safe, which is perfect given your goal to avoid shoulder issues. The straight across grip forces more external rotation at the shoulder joint, which can create unnecessary stress. Save that for when you want to specifically target rear delts later in your training. How's the setup feeling with the neutral grips?