1A Reverse Lunge w/Cable Row
Sets: 3 Reps: 12 (each side) Tempo: 311 Rest: 0 Seconds
Attach a handle to the low pulley of a cable station and hold it in your right hand at your side. Stand a few feet away so that there is tension on the cable . Step back with your left leg and lower your body until your right thigh is parallel to the floor . Row the cable to the outside of 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 Assisted Chinup
Sets: 3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Attach an elastic exercise band to a chinup bar and loop one end of it around your right knee-this should give you some extra support and help you get more repetitions. Grab onto the bar with hands shoulder-width apart and hang from the bar with your feet off the floor . Squeeze your shoulder blades together and pull your body up until your chin is over the bar , and then reverse the movement to return to the starting position. That's one rep. Change the knee that the band loops around with each set.
Sets: 2-3 Reps: 12 Tempo: 311 Rest: 0 Seconds
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward . Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor) . Explode back upward to the starting position. That's one rep.
2B Swiss-Ball Jackknife w/Pushup
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Get into pushup position, resting your feet on a Swiss ball . Contract your abs and roll the ball toward your arms until your knees nearly touch your chest . Reverse the motion until you are back in pushup position, and perform a pushup with your feet elevated on the ball . That's one rep.
3A Plate Push
Sets: 2 Reps: 12 (each leg) Tempo: 311 Rest: 0 Seconds
Place a weight plate on the floor and get behind it in a pushup position with your hands around its circumference. Keeping your hips low to the ground, bring your right knee up to your chest, as if you were preparing to sprint . Drive it straight back as you bring the other knee up . That's one rep. Continue alternating legs to generate speed, and push the plate across the floor.
3B Split-Stance Cable Woodchop
Sets: 2 Reps: 10 (each side) Tempo: 211 Rest: 60 Seconds
Attach a rope handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other . Rotate your torso diagonally downward until the handle ends up to the outside of your opposite leg . Reverse the movement to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.