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> NROL: The New Rules of Lifting for Life – The Exercises


This is a listing of the various exercises that you choose from in creating your NROL 4 Life workouts.  Many can not be understood without reading the book.  Buy the book – Read the book and Build your own Workout Program.  This is just meant to be an easy chart to help you out – not a replacement for the book. ETA – I added the book’s page numbers.

CORE – Stability:

  • Pre-Level 1: Torso elevated plank [p.54] – or – Modified Side Plank [p. 55]
  • Level 1: Plank – or – side plank [pp. 54-55]
  • Level 2: Plank – or – side plank – or – reduced base of support [pp. 56-57]
  • Level 3: feet elevated plank – or – side plank [p. 58]
  • Level 4: feet elevated plank – or – side plank, reduced base of support [pp. 58-59]
  • Level 5: feet elevated plank – or – side plank – unstable contact [pp. 59-60]
  • Beyond Level 5: feet elevated plank – or – side plank with reduced base of support – or – unstable contact [pp. 60-67]

CORE – Dynamic Stability:

  • Level 1: Plank and pulldown [p. 61] – or – Side plank and row [p. 62]
  • Level 2: Push-away [p. 63] – or – Side plank and row with reduced base of  support [p. 63]
  • Level 3: Spiderman plank [p. 64] – or – Swiss-ball mountain climber [p. 65] – or – Mountain climber with slides [pp. 60-61]
  • Level 4: Cable half kneeling chop [p. 67] – or – Cable kneeling chop [p. 68]
  • Level 5: Cable split-stance chop [p. 69] – or – Cable horizontal chop [p. 70]

POWER TRAINING:

  • Level 1-Lower Body: Box jump [p. 73]
  • Level 1-Upper Body: Elevated explosive push-up [p. 74] – or – Medicine ball push pass from knees [p. 75]
  • Level 2-Lower Body: Body weight jump squat [p. 75]
  • Level 2-Upper Body: Explosive push-up [p. 76] – or – Levitating push-up [p. 76] – or – Medicine ball push pass [p. 76]
  • Level 3-Lower Body: Kettlebell swing [p. 77]
  • Level 3-Upper Body: Dumbbell Push-press [p. 78]
  • Level 4-Lower Body: Dumbbell jump squat [p. 79]
  • Level 4-Upper Body: Explosive push-up from boxes [pp. 80-81]
  • Level 5: Dumbbell single-arm snatch [pp. 81-82]

SQUAT:

  • Pre-Level 1: Supported body-weight squat [p. 86]
  • Level 1: Body-weight squat [p. 84-85] – or – Suspended body-weight squat [p. 87]
  • Level 2: Goblet Squat [p. 88]
  • Level 3: Front Squat [p. 89] – or – Dumbbell Front Squat [p. 90]
  • Level 4: Back Squat [pp. 92-93] – or – Hex Bar Deadlift [p. 94]

HINGE:

  • Level 1: Swiss-ball supine hip extension [p. 99]
  • Level 2-Option 1: Cable Pull Through [p 100-101] – or – Romanion Deadlift [p. 102]
  • Level 3: Rack Dead Lift [p. 103]
  • Level 4: Dead Lift [pp. 104-105]
  • Level 5: Wide Grip Dead Lift [pp. 106-107]
  • Beyond Level 5: Wide Grip Dead Lift from a deficit [p. 108]

LUNGE:

  • Pre-Level 1:  Supported Split Squat [p. 113]
  • Level 1: Split Squat [p. 112]
  • Level 2: Dumbbell Reverse Lunge [p. 114] – or – Goblet Reverse Lunge [p. 115] – or – Reverse lunge from step  [p. 115] – or – offset loaded reverse lunge from step [p. 116]
  • Level 3: Split squat, rear foot elevated [p. 116-117]  – or – Bulgarian Split Squat [p. 118] – or – Suspended Split Squat [p. 119]
  • Level 4: Forward Lunge [p. 120]
  • Level 5: Walking Lunge [p. 121]
  • Beyond Level 5: Lunge-a-polooza [pp. 122-123]

SINGLE LEG STANCE:

  • Level 1: Step-up [pp. 125-127]
  • Level 2: Offset-loaded step-up [p. 127]
  • Level 3: Single Leg Romanian dead lift [pp. 128-129]
  • Level 4: Single Leg Squat [p. 130] – or – Supported Single Leg Squat [p. 131] – or – Advanced – Kettlebell single leg squat [p. 132]
  • Level 5: Single Leg dead lift [p. 133]
  • Beyond Level 5: Higher steps – or – Crossover step-up – or – Sprinter step-up – or – Overhead sprinter step-up [pp. 134-135]

PUSH:

  • Level 1: Push-up – or – Push-up with hands elevated [pp. 139-141]
  • Level 2: Push-up with hands suspended [p. 142]
  • Level 3: T push-up [p. 143] – or – T push-up with weights [p. 144]
  • Level 4: Dumbbell bench press [p. 145] – or – Dumbbell single arm bench press [p. 146]
  • Level 5: Standing Dumbbell shoulder press  – or – Dumbbell single arm shoulder press [p. 147]
  • Beyond Level 5: Barbell Bench press [p. 148] – or – Barbell board press [p. 149]

PULL:

  • Level 1: Standing Cable Row [p. 153] – or – Split-stance Cable Row [p. 154]
  • Level 2: Kneeling Lat Pull Down [p. 155] – or – Standing Lat Pull Down [p. 156]
  • Level 3: Dumbbell two-point row [p. 157] – or- Dumbell three point row [p. 158] -or – Dumbbell chest supported row [p. 159]
  • Level 4: Inverted Row [p. 160-161] – or – Suspended Row [p. 162]
  • Level 5: Chin-up [p. 163]
  • Beyond Level 5: Pull-up [p. 164]

COMBINATION:

  • Level 1: Single-leg single-arm Cable row [pp. 166-167]
  • Level 2: Reverse Lunge and Cable row [p. 168]
  • Level 3: Romanian Deadlift and row [p. 169]
  • Level 4: Squat and Press [p. 170]
  • Level 5: Reverse Lunge and Single Arm Press [p. 171]

METABOLIC TRAINING:

  • Level 1: Body-weight Squat – or- Step-up – or- Shadow boxing [p. 187]
  • Level 2 & 3: Burpee – or- Kettlebell swing – or- Box jump – or- Squat push-up combo [p. 188]
  • Level 4 & 5: Barbell Matrix (bent over row, front squat, shoulder press [pp. 188-189] – or- Farmer’s Walk [p. 190] – or- Sprint [p. 190]
  • Beyond Level 5: Jump Rope, Sprint up the Stairs, Hit a Heavy Bag, Outdoor Gym [p. 191]

RECOVERY:

  • Foam Roller: Back Roll, Glute Roll, Calf Roll, Ham Roll, Quad Roll, IT-Band Roll [pp. 219-222]
  • Hip flexor / lat stretch [p. 223]
  • Figure-four stretch [p. 223]
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