Flexibility 101 - A program to cultivate a strong base in basic beginner fitness and and flexibility.

upper back

A little bit of rowing goes a long way. Add in a row variation for three sets in the 8-12 rep range to see a boost in your performance and functionality.
The shoulders and upper back are common areas of built-up tension. Use this stretch to mobilise them.
These three errors are holding back your progress and keeping plates off the bar.