1A: Trap-bar Deadlift
Use a trap bar (aka hex bar) and grasp the high handles. Your feet should be hip width. Keeping your back flat, extend your hips to stand straight up.
1B: High Pull
Hold the bar at almost twice shoulder width and bend your hips back to lower the bar below your knees. Keeping your lower back in its natural arch, explosively extend your hips and come up onto the balls of your feet as you pull the bar to chest level, driving your elbows back.
Notes: Alternate exercises for 5 minutes. Afterward, rest 3–5 minutes and then repeat the superset with 5–10% more weight for another 5 minutes. Rest 3–5 minutes and go on to exercises 2a, 2b, and 2c.
2A: Reverse Lunge
See Day 1
2B: Face Pull
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand with palms facing you. Pull the rope to your face, flaring your elbows out until your upper back is fully contracted. * demonstrated above.
2C: Dumbbell Overhead Press
Stand holding a dumbbell in each hand and press the weights straight overhead. Keep your core braced.
Notes: Cycle through the exer- cises for 6 minutes. After- ward, rest 3–5 min. and then repeat the circuit with 3–5% more weight for another 6 min. Rest 3–5 min., and go on to 3a and 3b.
3A: Rear Delt Flye
Hold a dumbbell in each hand and, keeping your lower back arched, bend your hips back until your torso is parallel to the floor. squeeze your shoulder blades together as you raise the weights out 90 degrees to your sides.
3B: Reverse Curl
Hold an EZ-curl bar with hands shoulder width and palms down. Curl the bar up while keeping your elbows close to your sides. Do not let your elbows drift forward.
Notes: Alternate for 4 minutes. Afterward, rest 2 minutes, then repeat for another 5 minutes.