These are called handcuffs because of the position you end up in on each rep. These might be tough, though, if you're stiff in the shoulders.
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Pendulum Training for Athletes
A while back here at T-Nation, I released a series on what I called Pendulum Training. This is basically a training system that has you switching from structural training to functional training every week.
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Tip: The Evil Butt Workout of Doom
Do this character-building, lower-body smashing workout once per week. Warning: In eight weeks you'll need to buy new jeans.
Tip: Back Raise for Erectors
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.