1 Dumbbell Hang Clean
Sets: 3 Reps: 6 Tempo: X Rest: 90 Seconds
Hold dumbbells in front of your thighs with your palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the weights end up just above your knees [1]. Extend your hips and knees explosively and pull the weights straight up in front of your body until they reach chest level-then flip your wrists over so that your palms face up and the weights are at shoulder level [2]. Reverse the motion to return to the starting position. That’s one rep.
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2A Close-Grip Chinup
Sets: 2-3 Reps: As Many As Possible Tempo: 311 Rest: 60 Seconds
Grab a chinup bar with than underhand grip, hands inside shoulder width. Allow your body to hang [1]. Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2]. Lower yourself to the starting position. That’s one rep.
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2B Stepup
Sets: 2-3 Reps: 10 (each leg) Tempo: 201 Rest: 60 Seconds
Hold dumbbells in each hand and rest one foot on a bench, so that your knee is bent about 90 degrees [1]. Extend your hips and stand up on the bench, but let the trailing foot hang off the edge [2]. Reverse the motion to return to the floor. That’s one rep. Complete all your reps on one leg and then switch legs and repeat.
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3A Reverse Crunch w/ Pop Up
Sets: 1-2 Reps: 15 Tempo: 111 Rest: 0 Seconds
Lie on your back on the floor and bend your hips and knees 90 degrees [1]. Contract your abs and raise your hips off the floor, “popping” them into the air as high as you can while you try to crunch your knees to your chest [2]. Reverse the motion to return to the starting position. That’s one rep.
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3B Reverse Crunch
Sets: 1-2 Reps: 15 Tempo: 111 Rest: 0 Seconds
Repeat the same motion as in the reverse crunch w/ pop up, but do not raise the hips in the air. Simply crunch them toward your chest and then reverse the motion. That’s one rep.
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3C Pop Up
Sets: 1-2 Reps: 20 Tempo: 111 Rest: 0 Seconds
Now you’ll perform only the hip-raising portion of the reverse crunch w/ pop up. Simply raise your hips straight off the floor and as high into the air as possible. Reverse the motion to return to the starting position. That’s one rep.
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