Complete 1 minute intervals of 2 Sets on each leg for a total of 4 sets for both legs.
Beta: Start in airplane. Come to standing position while completing upright row with arms, hands twisting at the top.
Alpha: One-legged forward lunge with frontal fly. Back leg resting on the wall behind you.
Gamma: Begin with a one-legged squat, transition into airplane with side Lat pull-downs.
Delta: One-legged dead lift.
