Body Book Power up
106 MEN’S FITNESS APRIL 2017- SQUAT
Sets: 7 Reps:15, 10, 10, 8, 6,
4, 2,Rest:60/120 sec.
Set up in a squat rack
or cage. Grasp the
bar as far apart as is
comfortable and step
under it. Squeeze
your shoulder blades
together and nudge
the bar out of the rack.
Step back and stand
with your feet shoulder
width and your toes
turned slightly outward.
Take a deep breath and
then bend your hips and
knees to lower your
body as far as you can
without losing the arch
in your lower back. Push
your knees outward as
you descend. Extend
your hips to come back
up, continuing to push
your knees outward.
- HANG CLEAN
TO FRONT-RACK
WALKING LUNGE
Sets: 3 Reps:10 with 20m
walksRest:60 sec.
Holding a barbell at
shoulder width in front
of your thighs, bend
your hips and knees so
that the bar lowers to
just above your knees.
Now explosively extend
your hips as if jumping
while at the same
time shrugging your
shoulders and pulling the
bar straight up in front of
you. As the bar reaches
chest level, quickly
slip under the bar and
catch it at shoulder level
with your upper arms.
Complete 10 repetitions.
Then step forward into a
forward lunge. Continue
walking for 20m.
Exercise 2: Front-rack walking lunge.Foam-roll shoulders/triceps before this move.Exercise 3: Trap bar deadlift with walk.For more
of a challenge, try the suitcase deadlift. Place two
loaded barbells side by side; lift and walk. The exercise
has four points of instability you must balance.3) TRAP BAR
DEADLIFT WITH
WALK
Sets: 5 Reps:10 with 20m
walksRest:60 sec.
Stand with feet hip
width. Bend your hips
back and grasp the
handles. Keeping your
lower back in its natural
arch, drive through
your heels to stand up
straight and extend
your hips and knees.
Walk 20m.4) JUMP SQUAT
Sets: 4 Reps:As many
reps as possible in 30 sec.
Rest:60 sec.
With your feet shoulder
width, squat down
halfway, then jump as
high as you can.123LOWER BODYAND CARDIO
DAY 3 45-60 Minutes1 2