Without them you are going to get nowhere so will need to make positive that they feel safe and comfortable enough for them to work which. A open-chain exercise, your body will be in a position where the potential risk of utilizing other muscles, which include the shoulders, arms etc. https://Gitea.cisetech.com/alenabrinson79/dyan2001/wiki/Top-10-Exercises-For-Football-Strength-And-Speed