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4 SPRINTER SITUP
SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED Lie on your back and bend the hip and knee on one side 90 degrees. Swing the opposite side's arm forward and that side's arm back and crunch your torso forward [1]. Quickly switch your legs and arms [2] and then switch back. You should look like you're running a sprint. That's one rep. Perform your reps rhythmically, as if you were running.
3 DUMBBELL ROW
SETS: 2 REPS: 8, 20-25 REST: 120 SEC.
Hold a dumbbell in one hand and, keeping your lower back in its natural arch, rest your opposite side's knee and hand on a bench for support. Allow the arm with the weight to hang straight down [1]. Row the weight to the side of your chest [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps and then repeat on the opposite arm. Treat the fi rst set as a warm-up and perform eight reps. On the second set, use the heaviest weight you can that allows you to perform 20-25 reps.
5 ZOTTMAN CURL
SETS: 3 REPS: 8 REST: 60 SEC. Stand with a dumbbell in each hand as you would to begin a curl, with palms facing your sides [1]. Keeping your elbows tight against your sides, curl the weights up as high as you can [2]. Now turn your wrists over so that your palms face the fl oor [3]. Slowly lower your arms back to the starting position [4]. That's one rep.
4A PLANK
SETS: 3 REPS: HOLD FOR 30 SEC. REST: 0 SEC. 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 [1]. That's one set.
2 CHINUP
SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC. Grab the bar with an underhand grip, just outside shoulder width. Allow your body to hang [1]. Pull your body up until your chin is over the bar, and squeeze your shoulder blades together [2]. Reverse the motion to return to the starting position. That's one rep. Perform as many consecutive reps as you can in 30 seconds.
3B FACE PULL
SETS: 3 REPS: 12 REST: 120 SEC. Attach a rope handle to the top pulley of a cable station and grab an end in each hand [1]. Squeezing your shoulder blades together, row the handle to just in front of your face, so that your upper arms end up parallel to the fl oor [2]. Try to pull the rope apart as you row it. Reverse the motion to return to the starting position. That's one rep.
4 DUMBBELL SHRUG
SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC. REST: 120 SEC. Hold a dumbbell in each hand. Allow your arms to hang at your sides, with your palms facing each other [1]. Shrug your shoulders as high as you can [2]. Reverse the motion to return to the starting position. That's one rep. Perform as many consecutive reps as you can in 30 seconds.
5B TRICEPS PUSHDOWN
SETS: 3 REPS: 20 REST: 60 SEC. Attach a rope handle to the top pulley of a cable station. Hold an end of the rope in each hand and tuck your elbows tight against your sides [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [2]. Reverse the motion to return to the starting position. That's one rep..