1A Medicine-Ball Lunge w/Rotation

Sets: 3 Reps: 15 Tempo: 201 Rest: 0 Seconds

Stand with your feet shoulder-width apart and hold a medicine ball straight out in front of you at shoulder height [1]. Keeping your torso upright, step forward with one leg and lower yourself until your thigh is parallel to the floor [2]. Rotate your torso as far as you can to that leg's side [3]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg, and then switch legs and repeat, rotating to the opposite side.

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1B Underhand-Grip Seated Row

Sets: 3 Reps: 15 Tempo: 311 Rest: 60 Seconds

Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, underhand grip (palms facing up) [1]. Squeeze your shoulder blades together and pull the bar until it meets your lower chest [2]. Slowly lower the weight to the start position. That's one rep.

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2A Swiss-Ball Leg Curl

Sets: 2-3 Reps: 15 Tempo: 311 Rest: 0 Seconds

Lie flat on your back with arms out to your sides, palms up, and your heels resting on a Swiss ball. Contract your glutes to drive your heels into the ball, extending your hips until they are suspended in the air [1]. Contract your hamstrings to bend your knees, rolling the ball toward your body [2]. Slowly straighten your knees to let the ball roll back while keeping your hips elevated. That's one rep.

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2B Rotational Dumbbell Overhead Press

Sets: 2-3 Reps: 15 Tempo: X Rest: 60 Seconds

Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder level [1]. Twist your body to the left, coming up on the ball of your right foot as you press the dumbbell diagonally with your right arm [2]. Reverse the motion, twisting to the right side and coming up on the ball of your left foot and pressing. That's one rep.

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3A Jump Squat

Sets: 2 Reps: 15 Tempo: X Rest: 0 Seconds

Stand with your arms at your sides and your feet shoulder-width apart. Keeping your lower back in its natural arch, bend your hips and knees until your thighs are about parallel to the floor [1]. Explode upward, jumping as high as you can [2]. That's one rep. Land with soft knees and immediately begin the next rep.

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3B Swiss-Ball Plank

Sets: 2 Reps: Hold for 60 Seconds Rest: 60 Seconds

Rest your forearms on a Swiss ball and keep your entire body in a straight line [1]. Hold the position for 60 seconds. That's one rep.

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