Workout 2                           

1. Squat-to-Row: For this exercise, attach universal grips to the low pulley of a cable station. Face the weights, grab the handles and move back a few steps raising the weights slightly. With your arms straight, squat to a 90 degree position keeping your back straight and head up [1]. Do not let your knees go in front of your toes. Stand as you pull the handles in towards your chest keeping your elbows wide as if you were riding your bike [2]. The handles should reach your chest at the same time you are standing straight up. Return to the original position and repeat 10 to 12 times.
Muscles Worked:
Upper back, shoulders, core and legs

2. Bench-Press Pushup: In order to perform this motocross specific push-up, you will need a bench press and bar. Place the bar on the bench press and get on the bench kneeling on your knees facing the bar. Place your hands on the bar slightly wider than shoulders width with your arms straight and then rise up onto your toes while keeping a slight bend in your knees [1]. From this position, simply perform a regular push-up while maintaining a slight bend in your knees [2]. Perform 10 to 12 repetitions.
Muscles Worked:
Upper back, shoulders, arms, and core.

3. Overhead Lunge Press: While standing, hold a pair of dumbbells in the shoulder press position. Step forward with your left leg and lower your body until your front knee is bent 90 degrees [1]. Now press the weight overhead and return [2]. Return to the starting position and repeat with your right leg. That’s one repetition. Perform 10 to 12 repetitions.
Muscles Worked:
quadriceps, hamstrings, glutes, shoulders and core.

4. Swiss Leg Curl: Lie on your back with the stability-ball placed a few feet in front of you. Place your calves on the ball and extend your arms to the side to help with balance. Push your hips up so that there is a straight line from your shoulders to your heels [1]. Next, roll the ball towards you by lifting your hips and bending your knees. Roll the ball as close to your butt as possible [2]. You can also make this exercise more difficult by lifting one leg into the air while performing the exercise with the other leg. Perform a total of 10 to 12 repetitions.
Muscles Worked:
Hamstrings, glutes, core.

5. Power Clean: First off, please note that this exercise is very advanced and some additional instruction may be warranted if you have never done any type of power lifting exercises. Start out by placing your feet slightly inside shoulders width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees [1]. Do not yank the bar off the ground as this will destroy the proper back angle needed to lift safely. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. The third phase involves quickly dropping under the bar to catch the weight [2]. Keep the bar close to your body throughout the movement. Finish this portion of the lift by standing tall with your elbows pointing forward, your hands open and the bar resting on your fingertips and shoulders [3]. Return the bar to floor by rolling the bar off of your shoulders, and allowing the bar to slowly return to the floor [4]. This exercise can be modified by not returning the bar to the floor but rather the mid thigh region [1]. This will eliminate the first pull phase if you have lower back problems. Perform 8 to 10 repetitions.
Muscles Worked:
Lower back, quadriceps, core and shoulders