Up Next in 4-Week Strength Program 103

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  00:11

  Single Arm Bent Over Row

  Single Arm Bent Over Row

  Note: Your supporting surface can be to the side or front of you

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  00:14

  Split Squats

  Split Squats

  Options:

  A. Bodyweight - you could also use the assistance of a TRX or furniture near by for assisted balance
  B. With weights - you'll be able to hold on to more weight if you distribute it by holding onto 2 dumbbells. But you could also hold onto 1 dumbbell goblet style if that's what you have ...

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  00:16

  Double Arm Bent Over Row

  Double Arm Bent Over Row

  Like the single arm bent over row but two arms.

  This movement could be substituted for the seated row machine in the gym if you had access. Note - you'll be able to row heavier with the seated row machine than you could in the above position.