MEN’S HEALTH 111
ROCK-SOLID STABILITY IN 4 WEEKS
Double down on the plank work
by increasing the lateral and
rotational instability. Place
a kettlebell on the ground to
your left. Reach under your
body with your right hand (A),
ensuring your hips don’t rotate,
and drag the kettlebell to your
right (B). Reverse the move with
your other hand, returning the
kettlebell to its original position.
Finally, fine-tune the muscles
around your hips – power here is
essential if you’re chasing running
speed and consistency. Place a
kettlebell on the ground in front
of you. Hinge at your hips with
a straight back and grip the bell.
With your lats engaged, stand
upright with your arms straight
and your core challenged (A).
Lower the weight (B), then repeat.
03
KB PLANK PULL-THROUGH
50-40-30-20-10 REPS
THE SPEC
MUSCLES
TARGETED
WORKOUT
20
MIN
RESULTS IN
4
WEEKS
DO THIS
TWICE
A WEEK
04B
04A
04
DEADLIFT
50-40-30-20-10 REPS
02B
02A
03A
03B
TRACKPANTS H&M SPORTSWEAR HM.COM, TRAINERS ASICS.COM
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