A full-body exercise hits all the major muscle groups, but it does not necessarily engage all the muscles with the same intensity. So, you have some that are built super strong, while a few others that are more susceptible to injury. In such cases, compound exercises are a good option, but throw in some isolation workouts to go the whole circuit. To make all the muscles work in tandem, strengthen them with these exercises.
Elevated Row: This strengthens your upper body by counter-balancing all the pushing exercises.
Step 1: Lie on a stack with your stomach facing downward, or on something that helps you with full-range of motion.
Step 2: Lift the weights to your chest level, and then slowly lower back down without locking your elbows; move on to next rep. Do 3 sets of 12 reps.
Calf Raises: Strong calves absorb the force during this leg exercise.
Step 1: Stand on a box, but position yourself in a way that your heels are off the edge.
Step 2: Lower your heels and then raise them again to do one rep. Contract your calves when you rise. Do 2 sets of 20 reps.
Step 1: Lie on a bench with your head on it.
Step 2: Move your head from side to side. Do this for 20 seconds.
Step 3: Then, move your head so that your neck stretches from ear to shoulder. Do this for another 20 seconds.
These simple exercises will help you get in form by getting your muscles up to the mark. It will reduce risk of injury by engaging your entire body and allowing for full range of motion.