1A Dumbbell Chest Press w/ Rotation
Sets: 2-3 Reps: 8 Tempo: 211 Rest: 90 Seconds
Grab a pair of dumbbells and lie back on a bench as you would for a normal bench press. Start in the bottom position with your palms facing each other so the handles of the dumbbells are parallel to your body . Now press the weights up, turning your palms outward so that your thumbs face each other as you lock your arms out (you'll finish in the same position as in a regular dumbbell bench press) . That's one rep.
1B Three-Point Dumbbell Row
Sets: 2-3 Reps: 8 (each arm, relative rep max) Tempo: 211 Rest: 90 Seconds
Hold a dumbbell in one hand and, keeping your lower back in its natural arch, bend at the hips and rest your other hand on a bench for support. Allow the arm with the weight to hang straight down . Row the weight to the side of your chest . Reverse the motion to return to the starting position. That's one rep. Complete all your reps, and then repeat on the opposite arm.
2A Single-Leg Swiss-Ball Leg Curl
Sets: 2-3 Reps: 12 (each leg) Tempo: 311 Rest: 60 Seconds
Lie flat on your back with arms out to your sides, palms up, and your heels resting on a Swiss ball. Contract your glutes to drive your heels into the ball, extending your hips until they are suspended in the air. Raise one leg off the ball, so that your weight is supported on one leg . Contract your hamstrings to bend your knee, rolling the ball toward your body . Slowly straighten your knee to let the ball roll back while keeping your hips elevated. That's one rep.
Sets: 2-3 Reps: 1 Tempo: Hold for 60 Seconds Rest: 60 Seconds
Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That's one set.
3 Abductor Squat
Sets: 2 Reps: 10 Tempo: 311 Rest: 60 Seconds
Loop a resistance band around your knees and take a wide stance so that there's tension on the band. Set up as you would for a normal squat . Keeping your lower back in its natural arch, bend your hips and lower your body as far as you can . Reverse the motion to return to the starting position. That's one rep.