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

[pagebreak]

Exercise II: Lying Rotators on Bench

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a light dumbbell or weight plate in your right hand and lie on a bench on your left side. Allow your arm to hang down to the floor, so it's draped over your torso and the heel of your hand is turned toward the ceiling [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.

Previous   

Directions and Phases

[pagebreak]

Exercise III: Wide-Grip Lat Pulldown

Sets: 2 Reps: 10 Rest: 45 Seconds

Sit at a lat-pulldown station and grab the handle outside shoulder width [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

Previous   

Directions and Phases

[pagebreak]

Exercise IV: Stiff-Legged Deadlift

Sets: 2 Reps: 12 Rest: 45 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.

Previous   

Directions and Phases

[pagebreak]

Exercise V: Dumbbell Curl

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a dumbbell in each hand at your side [1]. Keeping your elbows braced against your sides, curl the weights up [2]. Reverse the motion to return to the starting position. That's one rep.

Previous   

Directions and Phases

[pagebreak]

Exercise VI: Lying Triceps Extension

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a barbell and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells to your forehead [2]. Reverse the motion to return to the starting position. That's one rep.

Previous   

Directions and Phases

[pagebreak]

Exercise VII: Bent-Knee Hip Extension

Sets: 2 Reps: 15 Rest: 45 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.

Previous   

Directions and Phases

[pagebreak]

Exercise VIII: Rollouts (high groove)

Sets: 2 Reps: 15 Rest: 45 Seconds

Lie on your left side with your left leg straight and your right hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support [1]. Keeping your left hip bone in contact with the floor, rotate your hips to your left and extend your right hip so that you're reaching with the right knee, trying to touch it to the floor without losing contact between your left hip bone and the floor [2]. Reverse the motion to return to the starting position. That's one rep. Complete 15 reps, and then switch sides and repeat.

Previous   

Directions and Phases

[pagebreak]

Exercise IX: Dumbbell Split Squat

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and stand with your right leg a few feet in front of your left [1]. Now bend both knees and lower your body until your right thigh is parallel to the floor (it should look like the second position of a lunge) [2]. Straighten your legs to return to the starting position. That's one rep. Complete all your reps and then switch legs.

Previous   

Directions and Phases

[pagebreak]

Exercise X: Static Squat

Sets: 2 Reps: Hold for 90 Seconds Rest: 45 Seconds

Stand with your feet slightly wider than shoulder-width apart and arms out in front of you. Squat down about halfway and hold the position for 90 seconds [1]. That's one set.

Previous   

Directions and Phases

[pagebreak]

Exercise XI: Bent-Knee Static Bridge

Sets: 2 Reps: Hold for 90 Seconds Rest: 45 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.

Previous   

Directions and Phases

[pagebreak]

Exercise XI: Swiss-Ball Crunch

Sets: 2 Reps: 20 Rest: 45 Seconds

Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep.

Previous    |   

Directions and Phases