Sets: 2-4 Reps: Work up to a 3RM
Stand with your feet about hip-width apart, your toes facing straight ahead. Bend down and grab the bar with a shoulder-width grip. Keep your lower back in its natural arch, drive your heels into the floor, and push your hips forward, lifting the bar as you rise until it’s in front of your thighs. 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.
2a Side Lunge
Hold a dumbbell in each hand and take a wide step to the left with your left foot. Bend your left knee while keeping the right knee straight, and lower your body as far as you can. Repeat on the other side. Perform reps for 30 seconds straight, and then repeat on opposite leg. Rest 30 seconds. Then go on to the face pull.
2b Face Pull
Attach a rope handle to the top pulley of a cable station and grab an end in each hand. 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 floor. Try to pull the rope apart as you row it. Perform reps for 30 seconds straight, and then rest 30 seconds. Then go on to the cable woodchop.
2c Cable Woodchop (left side)
Attach a handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally downward until the handle ends up to the outside of your opposite leg. Perform reps for 30 seconds straight, and then rest 60 seconds. Repeat the circuit twice more.
3a Inverted Row
Lie underneath a bar (you can set one up in a power rack at hip level 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 Swiss-ball pushup.
3b Swiss-Ball Pushup
Place your hands on a Swiss ball and get into pushup position. Stabilize yourself. Perform pushups on the ball for 30 seconds straight, and then rest 30 seconds. Then go on to the cable woodchop.
3c Cable Woodchop (right side)
Perform the woodchop as you did earlier but twist to your right side. Perform reps for 30 seconds, and then rest 60 seconds. Repeat the circuit twice more.
4a Saxon Side Bend
Sets: 4 Reps: 8-10
Hold a weight plate straight overhead, then bend to one side as far as you can. Now bend to the other side. That’s one rep. Be sure to use a weight you can handle safely.
Sets: 4 Reps: 15-20
Lie back on a bench and grab the sides for support by reaching behind your head. Your body should form a straight line. Contract your abs and raise your hips up off the bench so that your legs point into the air. Lower your legs until you’re about to lose the tension in your abs, and then raise them back up..