1A Plyo Pushup

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

Get into pushup position and lower your body until your chest nearly touches the floor [1]. Explosively push yourself back up, coming up so fast that your torso rises off the floor-try to clap in midair [2]. That's one rep. Land, and immediately repeat.

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1B Single-Leg Squat

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

Stand with your legs shoulder-width apart and then raise one leg in front of you as high as you can [1]. Bend your hips and opposite knee and lower your body as far as you can [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps, and then repeat on the opposite leg.

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2A Dumbbell Curl to Overhead Press

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

Hold a dumbbell in each hand and stand with feet shoulder-width apart [1]. Without moving your upper arms forward, curl the weights as high as you can [2]. Now rotate your elbows away from your torso as if you were in the bottom position of an overhead press. Press the weights straight overhead [3]. Reverse the motion to return to the starting position. That's one rep.

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2B Inverted Row

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

Set up a barbell on a power rack three to four feet above the floor. Lie under the bar and grab it overhand with a shoulder-width grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders [1]. Keeping your body rigid, pull yourself up until your chest touches the bar [2]. Pause, and then lower yourself back to the starting position. That's one rep.

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3A Bent Over Dumbbell W Row

Sets: 2 Reps: 8-10 Tempo: 313 Rest: 60 Seconds

Hold a dumbbell in each hand and stand with feet shoulder-width apart. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arms to hang straight down [1]. Now raise your elbows 90 degrees out to your sides while keeping your forearms pointed straight forward (it should look like you're making a double biceps pose) [2]. Your thumbs should face up the entire time. Lower your arms to the starting position. That's one rep.

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3B Weighted Swiss-Ball Crunch

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

Grab a weight plate and lie back on a Swiss ball. Hold the weight against your chest [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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