DB Squat to shoulder press with rotation: Perform this move as one whole flawless move. Use the legs to transfer the energy from the bottom to the top while the core should assist on the deceleration and rotation. Perform all from one side and then move to the other side.
BB Row: bend over to a 45 degree angle, keep your back straight, chest up and neck aligned with the spine. Lift the bar toward the abdominals while keeping the shoulders close together to your body. Squeeze the scapulas.
BB push-up: Place the hands a little bit wider than shoulder width apart, back straight and core tight. Lower your body until your chest almost touches the bar and raises your body up. Kneel if you need to make this exercise easier. By doing this exercise on the barbell, you work on wrist strength too.
DB lunge to bicep curl to overhead press: In a lunge position sit back while doing a bicep curl and as you go up do a shoulder press. Perform the move smoothly. Perform all from one side and then move to the other side.
Power move burpee: from a squat push back the legs into a push-up position, bring them in and jump. Land on a squat position and immediately repeat. This should be performed as one powerful move.
To induce new bone formation, minimal essential strain should happen. This is the minimal volume and intensity stimulus that should take place for the bone to adapt.