STRENGTHTHE PROWLER SLED, INCREASINGLY A FIXTURE IN GYMS, IS A VERSATILE CONDITIONING TOOL WITH SOME SERIOUS
TEETH. CLEAR A LENGTH OF TRACK, AND EXPECT YOUR HEART RATE TO ROCKET AS YOU SHIFT STUBBORN FAT AND
BUILD FULL BODY, FUNCTIONAL MUSCLE. MAKE YOURSELF USEFUL.Push Ahead to Slay Fat Fast
PUSH
PULL
CARDIO
BEXPERT
Ollie Marchon, founder
of Marchon Athletic, will
show you how the sled
can speed up kilojoule
burn. @olliemarchon44 MH.CO.ZA/ August 2019
BA0 4
Sled Squat to Row
4 sets of 10-12 reps
Maximise your kilojoule
burn by firing up your
upper and lower body in
one quick move. Face the
sled and hold the straps,
ensuring there’s good
tension. As you drop into
a squat (A), pull the sled
towards you in a horizontal
rowing action, and
simultaneously drive out
of the squat to stand
tall (B). Step back
to re-establish
tension.03
Rope Sled Pull
4 sets of 30m
Attach a rope to the sled
and grip it tightly with both
hands, assuming a wide
stance to create a stable
base and hingeing at the
hips (A). Maintain a straight
back as you pull the sled
towards you with a hand-
over-hand action (B). Make
sure you keep your core
tight throughout to avoid
swinging your
hips excessively.ABABAB0 1
Chest Press
4 sets of 10-12 reps
Assume a sprint stance
and grip the sled with your
arms bent and both hands
at shoulder height, so thepipes are at your chest (A).
Your torso should now be
at roughly 45 degrees to
the floor. From here, press
the sled out explosively by
extending your arms (B).
Step forward and repeat.0 2
Prowler Push
4 sets of 60sec
Again, set up in an
athletic stance – this
time with your torso
almost parallel to the
ground. Gripping the
pipes a third of the way
down with your arms
locked out (A), drivethe sled by marching
forward as fast as you
can, bringing one knee
up to your chest as your
other leg extends behind
you (B). Work for 60
seconds, then rest for 60
seconds before set two.STRENGTH
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES | MODEL: ELLIOTT REEDER AT W MODELS | STYLING: ABENA OFEI | GROOMING: LAURA