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 [1]. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor [2]. Row the dumbbell to your chest [3]. 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.

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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 [1]. Pull the bar down to your collarbone [2], and then raise your arms to lower the weight. That's one rep.

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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 [1]. Keeping your lower back in its natural arch, bend your hips and knees, lowering your body as far as you can [2]. Straighten your hips and knees to return to the start position.

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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 [1]. Keeping your entire body in a straight line, bend your arms and lower your chest down to the ball [2]. Pause, and push yourself back up. That's one rep.

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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 [1]. 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 [2]. Reverse the motion to return to the starting position. That's one rep.

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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 [1]. Without rotating your body, press the left-hand handle forward while pulling the right-hand one back to your chest [2]. That's one rep. On your next set, switch sides.

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