THE
PREP
11 22 33TRX ROTATING
SINGLE-ARMSINGLE-ARM ROWROW
IDEAL FOR Progressive
‘Cotton Eye Joe’
dance moves
WORKS Back, shoulder,
biceps and core.
PREP Lock handles
together securely. Grasp
with your right hand, palm
facing in. Lean back and
walk feet forward at5
hip-distance apart so
body is on the diagonal.
Right arm, extended out
in front, left arm, bent.
PULL-UP WITHOUT
ROTATI O N Maintain
square hips and shoulders
as you pull yourself
forward, right elbow close
toto side of your body, left to side of your body, left to side of your body, left to side of your body, left sideofyourbody,left
armarm reaches forward in reachesforwardin
opposition. Return to start
position under control.
Repeat five times
PULL-UP WITH ROTATION
Repeat sequence, this
time begin with your head
looking over your left
shoulder and a little
rotation in the upper body.
Hips stay square. As you
pull yourself forward,
head and torso turn to
face front. Reverse
movement and return
to start position.
PULL-UP WITH ROTATION
AND OPEN ARM Repeat
sequence but in the
diagonal with torso and
hips rotated left, left arm
straight, finger tips
pointing to floor. As you
pull yourself upright, left
arm bends bringing left
hand to left shoulder, then
reaches forward as right
arm draws back. Reverse
and return to start.TIP
Keep knees in line
with toes and push
through the heels.
Your quads will
thank you.TIP
For that extra
burn try to lower
yourself with slow
steady control
and push up
with speed.THE
TIMINGS
Kettlebell
Thrusters
10 x 10 reps with
60 seconds rest.
The Offset
Push-Up
Three sets of five,
alternating reps
each side.
The Atomic
Three sets of
10 reps with
60 seconds rest.
The Jump Lunge
Three sets of
20 jumps with
60 seconds rest.
TRX Rotating
Single-Arm Row
Three sets.BECAUSE
ARNIE DIDN’T
BECOME
ARNIE IN THE
GYM ALONE.E AT
Carbs pre- and
protein post-gym
is the recipe for
bigger guns.DRINK
Not that type of drink.
Water – and lots of it- before, during
and after.
SLEEP
The most overlooked
part of working out.
We prescribe a solid
eight hours.MMENE N OOFF T H E Y E A R 2 0 1 7 THEYEAR 2017 GGQQ. C O.COM.AUM. A U 221