1A Single-Arm Overhead Squat
Sets: 2-3 Reps: 8 (each arm) Tempo: 311 Rest: 60 Seconds
Hold a dumbbell in one hand and press it straight overhead [1]. Keeping your lower back in its natural arch, squat down as far as you can [2], and then extend your hips and knees to return to the starting position. That’s one rep. Complete all your reps, and then switch arms and repeat.
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1B Alternating Dumbbell Overhead Press
Sets: 2-3 Reps: 8 (each arm) Tempo: 212 Rest: 60 Seconds
Hold a dumbbell in each hand at shoulder level. Press one dumbbell straight overhead [1], and then lower it back to the starting position. Now press the other dumbbell and lower it [2]. That’s one rep.
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1C Split-Stance Neider Press
Sets: 2-3 Reps: 15 Tempo: 311 Rest: 60 Seconds
Hold a dumbbell in each hand at shoulder level and split your stance so that one foot is a few feet in front of the other [1]. Press both dumbbells in front of you at a 45-degree angle to your torso [2]. Reverse the motion to return to the starting position. That’s one rep. Switch the leg that’s forward on each set.
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2A Romanian Deadlift
Sets: 2-3 Reps: 15 Tempo: 312 Rest: 60 Seconds
Hold a barbell at hip height with a shoulder-width grip [1]. Simultaneously bend your hips and knees while maintaining the natural arch in your lower back, and lower the bar until it’s just below knee level [2]. Reverse the motion to return to the starting position. That’s one rep.
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2b T-Pushup
Sets: 2-3 Reps: 8 (each side) Tempo: 311 Rest: 60 Seconds
Get into pushup position and lower your body until your chest is about one inch above the floor [1]. Push yourself back to the starting position and rotate your body 90 degrees, reaching toward the ceiling with one arm. Your body should form a “T”-shape in the top position [2]. Reverse the motion and then repeat the pushup and rotation to the opposite side [3]. That’s one rep.
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2c Plank
Sets: 2-3 Reps: Hold for 60 Seconds Tempo: 111 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.
Back to the Beginning of Phase IX
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