1 Romanian Deadlift/Bentover Row/Jump Shrug Complex

Sets: 2-3 Reps: 10 Tempo: 211 Rest: 90-120 Seconds


Hold a barbell at waist height with a shoulder-width grip [1]. Simultaneously bend your hips and knees while maintaining the natural arch in your lower back, and lower your torso until the bar is just below knee height [2]. That's one rep of the Romanian deadlift. Perform 10 reps, finishing in the lowered position. Now squeeze your shoulder blades together and row the weight up until it touches your sternum [3]. That's one rep of the bentover row. Perform 10 reps, and finish with the bar in the lowered position. Straighten your hips and knees to return to the standing position. Now shrug the bar explosively, coming up onto the balls of your feet with the momentum [4]. That's one rep of the jump shrug. Perform 10 reps. At this point, you've completed one set.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

2A Neutral-Grip Dumbbell Press

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

Hold a pair of dumbbells at shoulder level, palms facing each other [1]. Press the weights straight overhead [2], and then lower them to the starting position. That's one rep.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

2B Overhead Lunge

Sets: 2-3 Reps: 10 (each leg) Tempo: 311 Rest: 60 Seconds

Press a barbell straight overhead [1]. Step forward with one leg, lowering your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor [2]. Push off your front leg to return to the starting position. That's one rep. Perform all your reps on that leg, and then switch legs and repeat.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

3A Mixed-Grip Pullup

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

Grab a pullup bar with one hand overhand, and the other with palm facing you. Hang from the bar [1]. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar [2], and then lower yourself back to the starting position. That's one rep.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

3B Single-Leg Bridge

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

Lie on your back on the floor and bend one knee so that your foot is flat on the floor [1]. Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other [2]. 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.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

4A Swiss-Ball Crunch

Sets: 2 Reps: 10 Tempo: 311 Rest: 0 Seconds

Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

4B Swiss-Ball Side Crunch

Sets: 2 Reps: 10 Tempo: 311 Rest: 0 Seconds

Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side, and then switch sides and repeat.

Next Exercise

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases

[pagebreak]

4C Reverse Crunch

Sets: 2 Reps: 10 Tempo: 311 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.

Back to the Beginning of Phase X

  Video: Watch All of These Excercises Now

Back to Phase X
All Phases