Mens Health Australia May 2017

(Grace) #1
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MAY 2017^37

T his wo rkout is base d on on e of the se s s i on s that R eyn o ld s d e s ig n e d
for Joshua. The emphasis on core strength and the posterior-chain
muscles will ensure you punch well above your weight

1 /CABLE
WOODCHOPPER
3x10 reps


Rotational moves
take you up a division
in any sport, from golf
to football. Stand
side-on with the
handle high and pull
it down across your
body. Focus the
effort on your core,
not your arms.


2 /INTERNAL HIP
ROTATION
10-15 each leg
Snap your glutes into
action. Wrap a band
around your knees
(and ankles if you’re
feeling strong). From
a half squat, slowly
rotate one knee
inward, resisting the
band, then out.

3 / TRX PIKE
3x10 reps
With feet in the TRX
straps, put your
hands on a bench or
the floor. Contract
y o u r c o r e t o r a i s e
y o u r h i p s , s o y o u r f e e t
come toward your
face, then lower.

4 /TRX
INVERTED ROW
3x10 reps
Counterbalance all
that punching (or
typing) by working
your back. With your
body straight, pull
the handles to your
sides. Retract your
shoulder blades and
tense your abs.

6 /MINIBAND
WALK
10-15 steps each time
Band above your
ankles, walk forwards
then backwards,
resisting the band.
Then step diagonally,
alternating with each
step, and finally
side-to-side to further
charge up your glutes.

9 /HAMSTRING
CURL
2x12 reps
With your feet in the
TRX handles, squeeze
your glutes and hams
to raise your hips.
Bring your heels in as
you lift, then push
back with control.

10 / ONE-LEG
DEADLIFT
2x12 reps
Holding the TRX
straps, hinge at the
hips, lifting one leg out
behind you while
reaching forward.
Your body and back
leg should be straight,
parallel to the floor.

7 /SKATERJUMP
3x16 reps
Time to think laterally.
Hop from one foot to
the other, lifting the
other behind you.
Keep alternating fluidly
for16hopstotal,8on
each side.

8 / TRAP BAR
DEADLIFT
Wa r m u p w i t h 10 r e ps ,
w o r k u p to 3 - 5 s e ts of
3-5 reps
Bros may sneer at the
trap bar, but your spine
will thank you. Push
y o u r h i p s b ac k t o g r a b
the bar, eyes forward,
then squeeze your
glutes to stand.

5 / BODY SAW
3x10 reps
Set the TRX low and
stick your feet in the
handles with your
weight on your
forearms. Maintaining
tension in your
midsection, push your
straight body back,
then forward.

HEAVYWEIGHT HIT TRAINING


MUSCLE +
FITNESS
Free download pdf