Snatch-Grip Romanian Deadlift
Lying Leg Curl
Group 4
Swiss-Ball Pushup
Barbell Bench Press
- Grab a barbell with a wide (but still comfortable) overhand grip.
- Hold the bar down at arm’s length in front of you. Your feet should be hip-width apart and your knees slightly bent.
- Keep your lower back arched slightly, and slowly bend at the hips as far as you can without losing the arch. (The bar will probably be just below your knees.) Don’t change the angle of your knees, and keep the bar as close to your body as possible throughout the movement.
- Pause, then lift your torso back to the starting position. 2 or 3 sets of 5-7 reps
Lying Leg Curl
- Lie facedown on a leg-curl machine with the pads against your lower legs, above your heels and below your calf muscles. Without raising your body off the pads, bend your legs at the knees and pull the weight toward you as far as you can.
- Pause, then slowly return to the starting position. 2 or 3 sets of 10-12 reps
Group 4
Swiss-Ball Pushup
- Get into push-up position your hands slightly wider than and in line with your shoulders—but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from shoulders to ankles.
- Lower your body until your chest nearly touches the floor.
- Pause, then push yourself back up to the starting position. 2 or 3 sets of 6-8 reps
Barbell Bench Press
- Lie on your back on a flat bench with your feet on the floor. Grab the bar with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights and hold it at arm’s length over your chest.
- Slowly lower the bar to your chest.
- Pause, then push the bar back up to the starting position. 2 or 3 sets of 10-12 reps
