- Instructions:
- Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise. After that perform the second set of each, followed by the third and then the fourth set.
- #1
- Single Leg Squat - 3 x 10 each
- (you can increase the difficulty by lowering the surface you sit to)
- Backpack Overhead Press - 3 x 10 each
- Touchdowns - 3 x 10 each
- Single Leg Squat - 3 x 10 each
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- #2
- Lunge Holds - 3 x 30 seconds
- Free Hand Backpack Rows - 3 x 10 each
- Star Pattern - 3 x 5 each
- (6 touches, [front, 45 degrees, side, 45 degrees back, back, 45 degrees back opposite side])
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- #3
- Single Leg RDL's w/ Weight - 3 x 10 each
- Backpack Overhead Farmer's Carry (2 arms) - 3 x 50 yards total
- Rapid Grip Squeezes - 3 x 25
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- #4
- Eccentric Sit Up Series
- Perform 2 Full Sets with a break in between
- 10 Eccentric Sit Ups (5 seconds lowering)
- 10 Sit Ups
- 10 Sit Up Hold
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