1 Rack Pull
Sets: 2-4 Reps: Work up to a 3RM
Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests at mid-shin level. Stand with your feet between hip and shoulder-width apart and your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. The bar should touch your shins. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it’s in front of your thighs. Keep the bar close to your body at all times. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you’ve found your 3RM, perform two to four sets with that weight or a load that’s a little lighter.
Hold a light dumbbell in each hand and stand in front of a bench or step. Step up with your right leg, leaving your left trailing off. Repeat on the opposite leg. Continue for 30 seconds, and then rest 30 seconds. Then go on to the inverted row.
2b Inverted Row
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Perform reps for 30 seconds straight, and then rest 30 seconds. Then go on to the bicycle crunch.
2c Bicycle Crunch
Lie on your back and extend one leg and bend the other one so your knee is near your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee. Perform reps for 30 seconds straight, then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).
3a Dumbbell Row (left hand)
Hold a dumbbell in your left hand and place your opposite knee and hand on a bench. Let the left arm hang. Retract your shoulder blade and row the weight to the outside of your chest. Perform reps for 30 seconds straight, then rest 30 seconds. Then go on to the pullup.
Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar. Perform reps for 30 seconds, then rest 30 seconds. Then go on to the dumbbell row.
3c Dumbbell Row (right hand)
Repeat the dumbbell row as described above but perform the reps with your right arm. Perform reps for 30 seconds straight, then rest 60 seconds. Repeat the circuit once more (two total sets for each exercise).
4 Side Bend
Sets: 3 Reps: 8-10
Hold a dumbbell in one hand and then bend to that side as far as you can. Keep your abs braced and don’t let your spine bend forward.