1A Walking Saxon Lunge
Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 0 Seconds
Stand with feet shoulder-width apart and hold a medicine ball straight overhead . Step forward with one leg and lower your body until your thigh is parallel to the floor . Now bend at the waist to that leg’s side, using your abs to brace you from falling over . Reverse the motion to return to the starting position. That’s one rep. Complete all your reps, and then switch legs and repeat.
1B Bentover Row
Sets: 3 Reps: 10 Tempo: 311 Rest: 60 Seconds
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 . Squeeze your shoulder blades together and row the weight up until it touches your sternum . Lower the weight to the starting position. That’s one rep.
2A Elevated Dumbbell Deadlift
Sets: 2-3 Reps: 12 Tempo: 311 Rest: 0 Seconds
Hold a pair of dumbbells and stand on a surface that’s elevated a few inches (it could be a box or two weight plates stacked on top of each other, as shown here). Keeping your lower back in its natural arch, crouch down, resting the weights on the floor . Extend your hips and knees to stand straight up with the dumbbells . Reverse the motion to return to the starting position. That’s one rep.
2B Dumbbell Push Press
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder level . Dip your knees, as if you were about to jump , and then explosively straighten your legs, pressing the weights straight overhead . Reverse the motion to return to the starting position. That’s one rep.
3A Hurdle Jump
Sets: 2 Reps: 12 Tempo: X Rest: 0 Seconds
Stand in an athletic stance and jump to your right side, as if you were trying to clear a hurdle . That’s one rep. Immediately upon landing, jump to your left side . That’s one rep.
3B Forward Ball Roll
Sets: 2 Reps: 8 Tempo: 232 Rest: 60 Seconds
Get on your knees, cup one hand over the other, and rest your forearms on a Swiss ball . Tighten your core and allow the ball to roll forward as far as it can before your hips dip toward the floor . Reverse the motion to return to the starting position. That’s one rep.