1 Zercher Squat

Sets: 4 Reps: 12, 10, 8, 6

Set up a barbell low enough in the squat rack that you can reach your arms under it and let it rest in the bend of your elbows. Cup one hand over the other and, keeping your lower back arched, lift the bar out of the rack. Stand with your feet outside shoulder width and turned out about 45 degrees. Keeping your chest up, squat as low as you can. Increase the weight you use each set.

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2 Push Press

Sets: 6 Reps: 4

Hold a barbell at shoulder level. Dip your knees to gather momentum and then extend your knees and explosively press the weight straight overhead.

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3a Bentover Row

Sets: 3 Reps: 10-12

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. Squeeze your shoulder blades together and row the weight up until it touches your sternum. Lower the weight to the starting position. Complete all your reps, rest as little as possible, and then go on to the Romanian deadlift.

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3b Romanian Deadlift

Sets: 3 Reps: 10-12

Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips back and then bend your knees while maintaining the natural arch in your lower back. Keep going until you feel your back about to lose its arch. Complete all your reps, rest as little as possible, and then go on to the shrug.

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3c Shrug

Sets: 3 Reps: 10-12

Hold a barbell in front of your thighs at arm's length. Shrug your shoulders as high as you can. Complete all your reps, rest as little as possible, and then go on to the hanging leg raise.

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3d Hanging Leg Raise

Sets: 3 Reps: 10-12

Grab onto a pullup bar and hang. Raise your feet up as high as you can. Complete all your reps, rest, and then repeat the circuit, starting with the bentover row again.

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4 Windshield Wiper

Sets: As many as needed Reps: 60

Grab a chinup bar with an overhand, shoulder-width grip and hang from it. Contract your abs and raise your legs up to your left side until they are in line with your left hand. Now rotate your hips so that your legs turn to the right side. If that's too difficult, perform the exercise with your knees bent. Perform 60 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.

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