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: Bench Dip

Sets: 2 Reps: 12 Rest: 45 Seconds

Place your hands behind you on a bench and rest your feet on another bench or box in front of you [1]. Bend our 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 V: Triceps Pushup

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a rope handle (as shown here) to the top pulley of a cable station. Hold an end of the rope in each hand, and tuck your elbows tight against your sides (this should put tension on the cable) [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [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 Rotation

Sets: 2 Reps: 12 Rest: 45 Seconds

Lie on your right side and bend your hips and knees 90 degrees [1]. Without moving your hips, rotate your left 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: 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 VIII: 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 (raise your feet in the air if you want to make the exercise more challenging). 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 IX: 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