1A Walking Saxon Lunge

Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 0 Seconds

Stand with feet shoulder-width apart and hold a medicine ball straight overhead [1]. Step forward with one leg and lower your body until your thigh is parallel to the floor [2]. Now bend at the waist to that leg's side, using your abs to brace you from falling over [3]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps, and then switch legs and repeat.

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1B Bentover Row

Sets: 3 Reps: 10 Tempo: 311 Rest: 60 Seconds

Hold a barbell at hip level and lower your torso until it's parallel to the floor-keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and row the weight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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2A Elevated Dumbbell Deadlift

Sets: 2-3 Reps: 12 Tempo: 311 Rest: 0 Seconds

Hold a pair of dumbbells and stand on a surface that's elevated a few inches (it could be a box or two weight plates stacked on top of each other, as shown here). Keeping your lower back in its natural arch, crouch down, resting the weights on the floor [1]. Extend your hips and knees to stand straight up with the dumbbells [2]. Reverse the motion to return to the starting position. That's one rep.

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2B Dumbbell Push Press

Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds

Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder level [1]. Dip your knees, as if you were about to jump [2], and then explosively straighten your legs, pressing the weights straight overhead [3]. Reverse the motion to return to the starting position. That's one rep.

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3A Hurdle Jump

Sets: 2 Reps: 12 Tempo: X Rest: 0 Seconds

Stand in an athletic stance and jump to your right side, as if you were trying to clear a hurdle [1]. That's one rep. Immediately upon landing, jump to your left side [2]. That's one rep.

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3B Forward Ball Roll

Sets: 2 Reps: 8 Tempo: 232 Rest: 60 Seconds

Get on your knees, cup one hand over the other, and rest your forearms on a Swiss ball [1]. Tighten your core and allow the ball to roll forward as far as it can before your hips dip toward the floor [2]. Reverse the motion to return to the starting position. That's one rep.

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