Australian_Mens_Fitness_April_2017

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116 MEN’S FITNESS APRIL 2017

BodyBookCoverguy

HOW IT

WORKS

Styling By Barret Wertz; Grooming by Casey Geren/Bernstein & Andriu i using Shiseido;

Perform each circuit Fitness Tech: Jeb Stuart Johnston

two to three times

per week. Complete

15–20 reps of

each exercise then

move on to the next

exercise. That’s one

circuit. Rest a minute

upon completion then

start again.

Directions

The hit-manplan

This is not your
traditional muscle-
building plan. Joint
stability, mobility,
injury prevention and
explosive power are
its cornerstones.
“Keanu’s body was put
through the wringer,”
says his trainer,
Patrick Murphy. “I
had to implement the
safest, most effective
program possible.”
To accomplish that,
Murphy made heavy
use of bands: “They
can be easier on
the joints than free
weights,” he explains,
“but I also like the
negative resistance
they present.” Other
tools in the box are
unilateral exercises
like ice skaters and
single-leg pistol squat
hops, which enhance
proprioception — the
body’s ability to sense
what all its parts are
doing — and balance.

CIRCUIT 1

1) ISO LUNGE

WITH BAND

FRONT RAISE

Hold the band in both

hands shoulder-width

apart. Step on the

centre of the band with

one foot. Step forward

into a lunge with your

free foot. Hold the lunge

while slowly raising

your hands to shoulder

level. Resist the band as

you lower your hands.

Do 10 reps on one side,

then switch.

2) ALTERNATING

REVERSE LUNGE

WITH BAND ROW

Anchor your band at

navel height. Facing

your band, hold it in

both hands with light

tension. Step back with

one foot into a lunge.

Row your arms back,

elbows grazing your

sides. Resist as you

re-extend your arms.

Step forward and

repeat, lunging with

the opposite foot.

3) STEP

FORWARD AND

PRESS PUNCH

WITH BAND

With a band anchored

about chest height,

turn around so you’re

facing away from the

band’s anchor point.

Hold the band with light

tension. Take a large

step forward while

forcefully pressing the

band forward. Resist

as you bring your hands

back to the start.

4) BAND OR

CABLE PALLOF

PRESS

With a cable handle or

band anchored about

chest height, turn

sideways and hold the

band in both hands in

front of your chest. Step

away from the anchor

point so the band is tense.

Press both hands out in

front of you, keeping your

shoulders square. Resist

as you bringhands back

to start.

2) Sync up your entire body.

John Wick racked up 76 kills in the original film — not too shabby for a retired hit man. The staples in his repertoire include judo,

jiu-jitsu, gun fu (kung fu with guns) and hand-to-hand combat. But it isn’t just these skills that let Keanu Reeves-as-John Wick rip

someone’s face off with a roundhouse kick. No, what Reeves has — and you can have, too — is something that takes his abilities

to a higher level: an enhanced sense of “proprioception,” or a heightened awareness of where every part of his body is and

exactly what it’s doing at all times. The following workout, which Reeves used to train forJohn Wick: Chapter 2, features multistep

exercises that efficiently work several muscles and body parts together, to earn you not just a killer physique but killer moves, too.