1A Single-Leg RDL w/Row
Sets: 3 Reps: 15 (each side) Tempo: 311 Rest: 0 sec.
Hold a dumbbell in one hand and balance on the opposite foot . Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor . Row the dumbbell to your chest . Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.
1B Mixed-Grip Pulldown
Sets: 3 Reps: 15 Tempo: 311 Rest: 60 sec.
Sit at a pulldown station and grab the bar with one hand overhand, and the other with palm facing you . Pull the bar down to your collarbone , and then raise your arms to lower the weight. That's one rep.
2A Overhead Squat
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 0 sec.
Stand with your feet shoulder-width apart and hold a bar with a twice shoulder-width grip straight overhead . Keeping your lower back in its natural arch, bend your hips and knees, lowering your body as far as you can . Straighten your hips and knees to return to the start position.
2B Swiss-Ball Pushup
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 60 Seconds
Get into pushup position with your hands resting on a Swiss ball . Keeping your entire body in a straight line, bend your arms and lower your chest down to the ball . Pause, and push yourself back up. That's one rep.
3A Stiff-Legged Deadlift
Sets: 2 Reps: 15 Tempo: 311 Rest: 0 Seconds
Stand with your feet shoulder-width apart, holding a bar at hip level in front of you . Keeping your lower back in its natural arch, bend at the hips and slightly at the knees until your upper body is parallel to the floor . Reverse the motion to return to the starting position. That's one rep.
3B Kneeling Cable Push/Pull
Sets: 2 Reps: 10 (each side) Tempo: 211 Rest: 60 Seconds
Grab the low handles of two cable pulley machines that are opposite each other. Step into a lunge position with your left leg forward. (You can rest your right knee on the floor.) Hold the handles at chest height-your right arm should be straight in front of you (being pulled by one cable) and your left should be close to your chest, as in the bottom position of a chest press . Without rotating your body, press the left-hand handle forward while pulling the right-hand one back to your chest . That's one rep. On your next set, switch sides.