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 Superman with Alternating Arms

Sets: 2 Reps: 12 Rest: 45 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. 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 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.

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Directions and Phases

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Exercise IV: 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.

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Directions and Phases

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Exercise V: Lying Dumbbell Triceps Extension

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a dumbbell in each hand 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.

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Directions and Phases

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Exercise VI: Bent-Knee Hip Extension

Sets: 2 Reps: 12 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 VII: Rollouts (high groove)

Sets: 2 Reps: 12 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.

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Directions and Phases

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Exercise VIII: Dumbbell Split Squat

Sets: 2 Reps: 10 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.

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Directions and Phases

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Exercise IX: 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.

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Directions and Phases

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Exercise X: 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

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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.

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Directions and Phases