About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Advanced WorkoutAdvanced WorkoutAdvanced Execution of "THE BIG FOUR" This is the most advanced version of "THE BIG FOUR" muscle building moves. If you can complete this workout, go ahead and consider yourself ready for anything.Step up and get ripped by adding up to 60 lbs of elastic resistance to your dip stand with the Ultimate Body Press Dip Belt. Also, advance your dynamic flexibility with the Supine Eagle exercise and the Fire Hydrant with Kick Out.Remember: If you have any favorite exercises from the Beginner or Intermediate Workouts, feel free to substitute or add them to this routine.Workout Summary Exercises: 6 Repetitions: THE BIG FOUR 6-12, Lower Body 10-20 Sets: 2-4 Frequency: Every Other DayExercise List1. Stationary March 2. Weighted Dip 3. Resistance Knee Raise 4. Body Weight Row - Feet Elevated 5. Supine Eagle 6. Ring Push Up - Feet Elevated 7. Bulgarian Split Squat 8. Pull Up 9. Fire Hydrant With Kick Out 1. Stationary MarchThe Essential Speed and Agility Move. 2. Weighted DipWeighted Dips Without the Weights 3. Resistance Knee RaiseThis exercise is a real breakthrough because for the first time you can add elastic resistance to your legs during the running motion. 4. Pull Up - Wide GripIf you only had one exercise... 5. Supine EagleGreat for Strengthening Your Abdominals and for Lower Body Flexibility 6. Body Weight Row - Feet ElevatedCombines a Rowing Exercise and a Back Bridge 7. Bulgarian Split SquatThe Bulgarians really Knew What They Were Doing With This One. 8. Ring Push Up - Feet Elevated 9. Fire Hydrant With Kick OutExcellent Exercise for Strength and Flexibility in your Glutes and Hamstrings.