1A Dumbbell Bench Press

Sets: 2-3 Reps: 6 Tempo: 311 Rest: 60 Seconds

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2], and then lower them back to the starting position. That's one rep.

Next Exercise

Back to Phase IV
All Phases

[pagebreak]

1B Single-Leg Deadlift

Sets: 2-3 Reps: 8 (each side) Tempo: 211 Rest: 60 Seconds

Hold a dumbbell in one hand and, keeping your lower back in its natural arch, bend at the hips and rest your opposite hand on a bench for support. Allow the arm holding the weight to hang straight down [1]. Row the weight to the side of your chest [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

Next Exercise

Back to Phase IV
All Phases

[pagebreak]

2A Three-Point Dumbbell Row

Sets: 2-3 Reps: 8 (each side) Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in one hand and, keeping your lower back in its natural arch, bend at the hips and rest your opposite hand on a bench for support. Allow the arm holding the weight to hang straight down [1]. Row the weight to the side of your chest [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

Next Exercise

Back to Phase IV
All Phases

[pagebreak]

2B California Press

Sets: 2-3 Reps: 8 Tempo: 311 Rest: 60 Seconds

Grab an EZ-curl bar with a shoulder-width grip and lie back on a bench, holding the bar straight over your chest [1]. Bend your elbows, lowering the bar to just above your forehead [2]. Now lower your elbows to your sides as if you were in the bottom position of a bench press [3]. Press the bar straight over your chest to return to the starting position. That's one rep.

Next Exercise

Back to Phase IV
All Phases

[pagebreak]

3A Swiss-Ball Scap Pushup

Sets: 2 Reps: 4-5 Tempo: 131 Rest: 60 Seconds

Get into pushup position with your hands balancing on a Swiss ball. Keeping your elbows straight, squeeze your shoulder blades together, lowering your torso a few inches [1]. Reverse the motion, drawing your shoulders in front of your chest [2]. That's one rep.

Next Exercise

Back to Phase IV
All Phases

[pagebreak]

3B Swiss-Ball Reverse Hyper

Sets: 2 Reps: 8 Tempo: 313 Rest: 60 Seconds

Drape yourself over a Swiss ball so that your upper body rests on your forearms on the floor and your hips rest on the ball. Allow your legs to hang off the edge of the ball [1]. Contract your glutes and hamstrings, raising your legs as high as you can into the air [2]. Reverse the motion to return to the starting position. That's one rep.

Back to the Beginning of Phase IV

Back to Phase IV
All Phases