Day 1 Exercise 1

Swiss Ball Plank

Sets: 2, Reps: Stir for 30-45 Seconds

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

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Day 1 Exercise 2a

Dumbbell Romanian Deadlift

Sets: 3-5, Reps: 6

Hold dumbbells in front of your thighs and push your hips back and bend forward at the hips. Go as low as you can without your lower back losing its position. Extend your hips as you come back up.

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Day 1 Exercise 2b

Alternating Dumbbell Row

Sets: 3-5, Reps: 6 (Each Side)Bend forward at the hips as you did in the Romanian deadlift and row one dumbbell to your side. Repeat on the other side.

Day 1 Exercise 2c

Dumbbell High Pull (Not Shown)

Sets: 3-5, Reps: 6 Hold the dumbbells in front of your thighs and bend forward at the hips so they hang just above your knees. Explosively extend your hips and pull the weights up to shoulder level, as in an upright row.

Day 1 Exercise 2d

Front squat to Press

Sets: 3-5, Reps: 6 Hold the dumbbells at shoulder level and squat as low as you can. Come back up and press the weights overhead.

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Day 1 Exercise 3a

Snatch Grip Rack Deadlift (Not Shown)

Sets: 3-5, Reps: 6 Set up as you would to deadlift only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Move your hands wide to about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.

Day 1 Exercise 3b

Alternating Dumbbell Bench Press (Not Shown)

Sets: 3-5, Reps: 6 Holding one dumbbell over your chest, lower the opposite one to your side. Press it up and then lower the other hand.

Day 1 Exercise 3c

Dumbbell Lunge (Not Shown)

Sets: 3-5, Reps: 6 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step forward with one leg and lower your body until your front thigh is parallel to the floor.

Day 1 Exercise 3d

Inverted Row

Sets: 3-5, Reps: 6 Lie underneath a bar so you’re hanging above the floor (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand, outside-shoulder-width grip. Allow your body to hang beneath it. Now squeeze your shoulder blades together and pull yourself straight up.

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Day 2 Exercise 1

Horizontal Cable Wood Chop (Not Shown)

Sets: 2, Reps: 10 (Each Side) Set an adjustable cable pulley to shoulder level (or attach a band to a sturdy object) and grab the handle with both hands. Stand with feet shoulder-width apart and extend your arms in front of you. Twist away from the machine as far as you can. Complete your reps and then repeat on the opposite side. Keep your feet stationary.

Day 2 Exercise 2a

Deadlift

Sets: 3-5, Reps: 6 Stand with your feet about hip-width apart, your toes facing straight ahead. Squat down and grab the bar with hands just outside your knees. Drive your heels into the floor and push your hips forward, lifting the bar as you rise until it’s in front of your thighs.

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Day 2 Exercise 2b

Bentover Row

Sets: 3-5, Reps: 6

Grab the bar overhand and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s parallel to the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and pull the weight straight up to your belly. Do not bounce your reps.

Day 2 Exercise 2c

Hang Clean

Sets: 3-5, Reps: 6

Hold the bar in front of your thighs and bend your hips back so that the bar lowers to just above your knees. Now explosively straighten your hips while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling and catch the bar at your collarbone. Bend your hips and knees as you catch the bar to absorb the impact.

Day 2 Exercise 3a

Squat

Sets: 3-5, Reps: 6

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can. Try to get your thighs at least parallel to the floor. Keep your posture as upright as possible.

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Day 2 Exercise 3b

Overhead Press

Sets: 3-5, Reps: 6

Perform as you did the push press but don’t bend your knees. Do a strict press with no momentum.

Day 2 Exercise 3c

Single Leg Dumbbell Romanian Deadlift

Sets: 3-5, Reps: 6

Hold a dumbbell in one hand and stand on the opposite leg. Bend your hips back and lower your body until you feel your lower back is about to lose its natural arch. Squeeze your glutes and extend your hips to come up. Complete your reps and then repeat on the opposite leg.

Day 2 Exercise 3d

Chinup (Not Shown)

Sets: 3-5, Reps: 6

Grab a chinup bar with an underhand grip and hands shoulder-width apart. Hang from the bar and then pull yourself up until your chin is over it.