1 Box Squat
Sets: 3 Reps: 8 (relative rep max) Tempo: 211 Rest: 120 Seconds
Place a box a few inches behind you and set up as you would for a normal squat, but take a wider than normal stance . Lower your body until your butt touches the box, focusing on sitting back as you would to rest in a chair (but don't rest on the box) . Squeeze your glutes and extend your hips to return to the starting position. That's one rep.
2A Split-Stance Overhead Press
Sets: 3 Reps: 12 Tempo: 311 Rest: 60 Seconds
Hold a barbell at shoulder level and split your legs so that one is a few feet in front of the other . Press the bar straight overhead , and then lower it back to the starting position. That's one rep. On your next set, switch legs.
2B Alternating Lunge
Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds
Hold a dumbbell in each hand and stand with your feet shoulder-width apart . Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor . Push yourself back to the starting position. Repeat on the opposite leg. That's one rep.
3A Cable Face Pull
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 0 Seconds
Attach a rope handle to the top pulley of a cable station, and grab an end in each hand . Squeezing your shoulder blades together, row the handle to just in front of your face, so that your upper arms end up parallel to the floor . Try to pull the rope apart as you row it. Reverse the motion to return to the starting position. That's one rep.
Sets: 2-3 Reps: 10 Tempo: 120 Rest: 60 Seconds
Lie facedown on the floor with your arms straight out in front of you . Now extend your hips and upper back so it looks like you're flying . Hold the position for two minutes.