1A Three-Point Dumbbell Row
Sets: 2-3 Reps: 8-10 (each side) Tempo: 311 Rest: 60 Seconds
Grab a dumbbell in one hand and rest the other hand on a flat bench for support . Keeping your back straight and your shoulders level with the floor, row the weight up to your chest. Lower the dumbbell to return to the starting position . That's one rep. Complete all your reps with one arm, and then switch sides.
1B Dumbbell Split Squat
Sets: 2-3 Reps: 21 Tempo: 311 Rest: 90 Seconds
Hold a dumbbell in each hand and stand with one leg a few feet in front of the other . Now bend both knees and lower your body until your front thigh is parallel to the floor (it should look like the second position of a lunge) . Straighten your legs to return to the starting position. Follow the directions for how to perform "21" reps in "How to Do It" in the workout directions. Complete all your reps and then switch legs and repeat.
2A Ball Bridge
Sets: 2-3 Reps: 5 (each side) Tempo: 232 Rest: 60 Seconds
Lie back on a Swiss ball with your arms straight out to your sides and knees bent 90 degrees . Keeping your hips elevated (in line with your body), step to one side and roll your torso in that direction until that side's shoulder is in line with your knee . Hold for three seconds, and then return to the starting position. Now lower your hips to just an inch above the floor , and then extend them to return to the starting position again. Repeat on the opposite side. That's one rep.
2B Close-Grip Chinup
Sets: 2-3 Reps: 8 (each side) Tempo: 311 Rest: 90 Seconds
Grab the bar with a shoulder-width grip, palms facing you, and let your body hang . Focusing on the muscles in your back, pull your body up until your chin is over the bar . Lower yourself back to the starting position. That's one rep.
Sets: 2 Reps: 1 Tempo: Hold for 2 Minutes 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.