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: Wide-Grip Lat Pulldown

Sets: 2 Reps: 12 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 III: One-Arm Lat Pulldown

Sets: 2 Reps: 12 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 IV: One-Arm Cable Row, Opposite Arm/Leg

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a D-handle to the low pulley of a cable station and sit facing the machine with your left leg against the foot plate and your right leg bent. Grab the handle with your right hand and allow the tension on the cable to pull your body forward, stretching your lat [1], and then row the handle to the outside of your right hip [2]. Reverse the motion, allowing your right side to rotate toward the cable and stretch. That's one rep. Perform 10 reps, and then switch sides and repeat.

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Directions and Phases

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Exercise V: Stiff-Legged Deadlift

Sets: 2 Reps: 10 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.

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Directions and Phases

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Exercise VI: Straight-Bar Cable Curl

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a straight bar to the low pulley of a cable station and grab it with an underhand, shoulder-width grip [1]. Keeping your elbows close to your sides, curl the bar 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 VII: Seated Dumbbell Curl

Sets: 2 Reps: 10 Rest: 45 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench [1]. Keeping your elbows braced against your sides, curl the weights [2], and then lower them back 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: 10 Rest: 45 Seconds

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench [1]. Keeping your elbows braced against your sides, curl the weights [2], and then lower them back to the starting position. That's one rep.

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Directions and Phases

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Exercise IX: Rollouts (High Groove)

Sets: 2 Reps: 15 Rest: 45 Seconds

Lie on your right side with your right leg straight and your left hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support [1]. Keeping your right hip bone in contact with the floor, rotate your hips to your right and extend your left hip so that you're reaching with the left knee, trying to touch it to the floor without losing contact between your right 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 X: Bent-Knee Static Oblique

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

Support yourself on your right elbow and forearm and bend your knees 90 degrees and rest them on the floor. Your body should form a straight line. 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