1A Seated Row To Neck

Reps: 20 Tempo: 321 Rest: 60 Seconds

Attach a rope handle to the low pulley of a cable station and sit in front of it with your knees slightly bent and your torso perpendicular to the floor [1]. Row the cable to your neck, so that your upper arms are parallel to the floor [2]. Reverse the motion to return to the starting position. That's one rep.

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1B Partial Contraction Lunge

Reps: 15 (each leg) Tempo: 321 Rest: 60 Seconds

Get into a lunge position with one knee nearly touching the floor and the opposite leg's thigh parallel to the floor. Rest one hand on the glutes of your raised leg and the other on that leg's thigh muscle (the one nearest to the midline of your body) [1]. Begin extending your hips and knees so that your body moves straight up, feeling the contraction in both your thigh and glutes as you rise [2]. As soon as you feel either muscle group lose tension, lower yourself back to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

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2A Swiss-Ball Leg Curl

Reps: 15 Tempo: 321 Rest: 60 Seconds

Lie on your back on the floor and rest your heels on a Swiss ball. Drive your heels into the ball so that your hips come up in the air [1]. Now, keeping your hips elevated, bend your knees so that the ball rolls toward you [2]. Straighten your knees again. That's one rep.

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2B Dumbbell Pullover

Reps: 15 Tempo: 321 Rest: 60 Seconds

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That's one rep.

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3 Prone Cobra

Reps: Hold for 60-90 Seconds Rest: 60 Seconds

Lie face down on the floor with your palms turned up toward the ceiling. Extend your hips and spine so that your legs and torso rise off the floor and into the air. Simultaneously raise your arms and rotate your palms to face away from you-point your thumbs into the air. Hold the position for up to 90 seconds. That's one set.

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