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 Superman with Alternating Arms

Sets: 2 Reps: 12 Rest: 45 Seconds

Elevate a flat bench with some weight plates or boxes so that when you lie facedown on it, your arms won't touch the floor. Hold a light dumbbell or weight plate in each hand and lie facedown on the bench. Raise both arms behind you so that they are close to your sides. Now raise one arm straight up in front of you until it's in line with your torso, but hold the other arm where it is (you should look like Superman flying through the air) [1]. Lower that arm back to your side, and then raise the opposite arm [2]. That's one rep.

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Directions and Phases

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Exercise IV: One-Arm Lat Pulldown

Sets: 2 Reps: 15 Rest: 45 Seconds

Attach a D-handle to the pulley of a pulldown station and sit facing the machine. Grab the handle with one hand with your arm extended overhead so that you feel tension on the cable [1]. Pull the handle straight down and to the side until your elbow ends up at your side [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps, and then switch arms and repeat.

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Directions and Phases

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Exercise V: Barbell Curl

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold the bar with an underhand shoulder-width grip [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 VI: Bench Dip

Sets: 2 Reps: 12 Rest: 45 Seconds

Place your hands behind you on a bench and rest your feet on the floor in front of you [1]. Bend your elbows and lower your body until your upper arms are parallel to the floor [2]. Push yourself back up to the starting position. That's one rep.

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Directions and Phases

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Exercise VII: One-Arm Cable Kickback

Sets: 2 Reps: 10 Rest: 45 Seconds

Grab the end of a cable with one hand and stand a few feet back from the machine. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about parallel to the floor. Lock the elbow of the arm holding the cable against your side and allow the cable to pull your forearm forward [1]. Without moving your upper arm, extend your elbow [2]. Reverse the motion to return to the starting position. Perform 10 reps and then switch arms and repeat.

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Directions and Phases

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Exercise VIII: 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.

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Directions and Phases

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Exercise IX: Squat

Sets: 2 Reps: 12 Rest: 45 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 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.

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Directions and Phases

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Exercise XI: Bent-Knee Static Oblique

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