FREQUENCY: Perform each workout (A, B, and C) once a week, resting at least a day between each session. For example, you could perform Workout A on Monday, Workout B on Wednesday, and then Workout C on Friday. The following week, begin the cycle again.
HOW TO DO IT: Perform the exercises as straight sets, completing all sets for one exercise before moving on to the next. Between each set, perform loaded stretching for 20 seconds. After you’ve completed all the sets for an exercise, perform loaded stretching for another 20 seconds.
WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set. |
Workout A
DEADLIFT Stand over the bar with the same stance you would use to perform a jump. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead [1]. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position [2]. Reverse the motion to return the bar to the floor. That’s one rep.
DUMBBELL BENCH PRESS Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest [1]. Press the dumbbells straight overhead [2], and then lower them to the starting position. That’s one rep.
BENTOVER ROW 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 [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That’s one rep. |
