1 Hang Clean/Front Squat/Push Press Complex

Sets: 2-3 Reps: 10 Tempo: X Rest: 90-120 Seconds


Grab a barbell with a shoulder-width, overhand grip, and bend forward at the hips so that the bar hangs just above knee level [1]. Explosively shrug your shoulders and pull the weight straight up in front of your body until it reaches chest level. At that point, bend your elbows and flip your wrists so that they face the ceiling-your upper arms should end up parallel to the floor [2]. That's one rep of the hang clean. Perform 10 reps, and stay in the top position afterward. From there, squat as low as you can [3], and then drive with your legs to return to the starting position. That's one rep of the front squat. Perform 10 reps. Finally, dip your knees as if you were about to jump, and then straighten them explosively to press the weight straight overhead [4]. That's one rep of the push press. Perform 10 reps. At this point, you've completed one set.

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2A One-Point Dumbbell Row

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

Hold a dumbbell in one hand and raise that same side's leg into the air so that you're balancing on the opposite leg. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arm to hang straight down [1]. Row the weight to the side of your chest [2], and reverse the motion to return to the starting position. That's one rep.

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2B Glute-Ham Raise

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

Hook your heels behind something sturdy, such as a bench, and bend your knees 90 degrees so that your torso is perpendicular to the floor [1]. Keeping your body straight, lower yourself as far as you can [2], and then contract your hamstrings to return to the starting position (you can push off the floor if you need to). That's one rep.

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3A Plyo Pushup

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

Get into pushup position and lower your body down until your chest nearly touches the floor [1]. Explosively push yourself back up, coming off the floor and into the air and clapping your hands [2]. That's one rep. As soon as you land, begin the next rep with the momentum.

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3B Dumbbell Split Squat

Sets: 2-3 Reps: 10 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and split your legs so that one foot is a few feet in front of the other [1]. Bend both knees and lower yourself until your rear knee nearly touches the floor [2]. It should look like you're in the bottom position of a lunge. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one leg, and then switch legs and repeat.

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4 Body-Weight Squat

Sets: 2 Reps: 5 Tempo: 20 0 10 Rest: 60 Seconds

Place your hands behind your head and stand with your feet shoulder-width apart [1]. Bend your hips and knees and lower your body as far as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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