| Step 3 - Chin-up |
| Repetitions: 4-6; Tempo: 311 |
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» Grab the chin-up bar with a shoulder-width, underhand grip. Cross your ankles behind you and hang. |
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» Pull yourself up as high as you can, squeezing your shoulder blades together. |
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» Pause, then slowly return to the starting position. If you're not using your full effort to complete the prescribed number of repetitions each set, perform the exercise with a weighted belt attached to your waist. Or, if you can't do 4-6 chin-ups, use the lat pulldown machine instead. |
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| Step 4 - Swiss-ball side raise |
| Repetitions: 4-6; Tempo: 222 |
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» Lie on your left side on a Swiss ball and position your feet against a wall or sturdy surface. Place your fingers behind your ears and pull your elbows back as far as you can. (Keep them in the same position for the entire exercise.) |
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» Without moving your hips, raise your upper body as high as you can off the ball.
» Pause, then lower yourself back to the starting position. Do all the prescribed repetitions, then repeat by performing the move while you're lying on your right side. |
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