Exercise I: External Rotation on Bench

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a light dumbbell or weight plate in your left hand and lie on a bench on your right side. Bend your elbow 90 degrees and allow your arm to rest against your left side, your left hand over your abs [1]. Keeping your elbow against your side, rotate your forearm toward the ceiling [2]. Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, switch arms and repeat.

  

Directions and Phases

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Exercise II: Lying Rotators on Bench

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a light dumbbell or weight plate in your left hand and lie on a bench on your right side. Allow your arm to hang down to the floor, so it's draped over your torso and the back of your hand faces away from you [1]. Leading with the heel of your hand, raise your arm straight up and overhead until it's perpendicular to the floor [2], and then return to the starting position. That's one rep. Complete 12 reps, and then switch arms and repeat.

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Directions and Phases

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Exercise III: Lying Butterfly

Sets: 2 Reps: 15 Rest: 30 Seconds

Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Raise both arms behind you so that they are close to your sides, palms facing you [1]. Now rotate your palms so that they face the floor [2], and then raise your arms out to your sides and then overhead until your thumbs touch [3]. Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.

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Directions and Phases

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Exercise IV: Stiff-Legged Deadlift

Sets: 2 Reps: 12 Rest: 30 Seconds

Hold a barbell in front of your thighs with palms facing you [1]. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees and lower your torso until it's nearly parallel to the floor [2]. Extend your hips and knees to return to the starting position. That's one rep.

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Directions and Phases

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Exercise V: Dumbbell Pullover

Sets: 2 Reps: 15 Rest: 30 Seconds

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That's one rep.

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Directions and Phases

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Exercise VI: Barbell Curl

Sets: 2 Reps: 10 Rest: 30 Seconds

Hold a bar with hands at shoulder width [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VII: Dumbbell Kickback

Sets: 2 Reps: 12 Rest: 30 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is nearly parallel to the floor. Brace your elbows against the sides of your body [1]. Extend both elbows simultaneously, raising the weights behind you [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VIII: Bent-Knee Hip Extension

Sets: 2 Reps: 15 Rest: 30 Seconds

Lie on your left side and bend your hips and knees 90 degrees [1]. Without moving your hips, rotate your right leg toward the ceiling (it should look somewhat like a dog raising his leg at a fire hydrant) [2]. Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, and then switch legs and repeat.

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Directions and Phases

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Exercise IX: Squat

Sets: 2 Reps: 15 Rest: 30 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

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Exercise X: Bent-Knee Static Bridge

Sets: 2 Reps: Hold for 120 seconds Rest: 30 Seconds

Get into pushup position, and then bend your elbows 90 degrees so that your forearms are resting on the floor. Bend your knees as well so that they rest on the floor to support you. Your body should form a straight line. Hold the position for 90 seconds. That's one set.

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Directions and Phases

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Exercise XI: Bent-Knee Static Oblique

Sets: 2 Reps: Hold for 120 seconds Rest: 30 Seconds

Support yourself on your left elbow and forearm and bend your knees 90 degrees and rest them on the floor. Your body should form a straight line so that your hips are suspended in the air. Hold the position for 90 seconds, and then switch sides and repeat. That's one set.

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Directions and Phases