Day 20 : 4-3-2-1 Workout


1. Cable Row in Squat

Caution: Avoid swinging your torso back and forth as you can cause a lower back injury. You can use a rope, two handles, or a V-bar to complete this exercise.
  1. Attach a rope to a low pulley on a cable.
  2. Grab the rope, and sit back in a squat position as close to 90 degrees as possible. Make sure you’re far back enough that you have full range of motion with your arms.
  3. Pull the rope as far back as possible by driving your elbows directly behind you. Squeeze your shoulder blades together, hold for 1 second, and then return to the starting position.
  4. Repeat the movement until the set is complete.
1a. Clam Opener

2. Lat Pulldown

  1. Grab a wide grip handle bar. Adjust the knee pad of the machine to fit your height to prevent your body from being raised while performing the movement.
  2. Grasp the bar with an overhand grip and your palms facing forward. For a wide grip, your grip on the bar should be wider than shoulder width apart.
  3. Keep your torso stationary and pull the bar down towards your upper chest. Squeeze your back muscles during the movement.
  4. Slowly raise the bar in a controlled motion back to the starting position, with your arms are fully extended and lats fully stretched.
1c. Lateral Leg Raise

3. Arnold Press

*Can complete this exercise sitting down on a bench, or standing up. Tis is also combined with squats in our workouts.
  1. Hold a dumbbell in each hand, raise your arms so that your palms are facing your face with your elbows close together.
  2. Push the dumbbells up over your head while simultaneously twisting your hands so when your hands are straight over your head, your palms are facing outwards.
  3. Bend your arms while twisting your hands so that you go back to the original position.
  4. Repeat the movement!
1c. Glute Bridge w/Band Flutter

4. Squat

  1. Set a bar (barbell or Smith Machine) on the height that best works for you.
  2. Step under the bar and place the back of your shoulders (just under your neck) across the bar.
  3. Hold on to the bar with both arms, palms facing forward.
  4. Lift up to unlock the bar by pushing your legs up and raising your torso.
  5. Twist your hands back to completely unlock the bar.
  6. If you’re not already, stand with your feet shoulder-width apart and your knees slightly bent for a squat position.
  7. Bend your knees straight down as low as possible, and step straight back up while keeping your knees in line with your heels.

*If you’re unsure what weight you’re comfortable with, start off with something very light and see how it feels. Add to it until you find that comfortable but difficult weight level.

1c. Glute Bridge w/Band Flutter