Men_s Health Australia - April 2016__

DAY 2

Warm up with

5–10 minutes

on the rower.

Perform these

moves as two

supersets. Rest

for30seconds

between sets.

Cool down with a

three-minute

treadmill walk,

then 10 minutes

of stretching.

DAY 3

Warm up with

shadow boxing.

Perform moves

2A to 2D as a

giant set, resting

for30seconds

between sets.

Cool down with a

three-minute

treadmill walk and

more stretching.

2A/INVERTED ROW

(sets: 5, reps: 12, tempo: 3010)

2A / STRAIGHT-LEG CRUNCH

(sets: 5, reps: 10)

Lie with your legs straight, hands behi

your head. Focus on engaging your lower

abs as you lift your shoulders. Tense your

corehardatthetoppointof the

movement, then return under control to

the start posi

2B / BODY-WEIGHT

SKULL CRUSHER

(sets: 5, reps: 12,tempo:2010)

Now graspthebarwithstraightarms,body

45ºtothefloor.Bendattheelbowsto

lower until your fore

2C / BENT-KNEE CRUNCH

(sets: 5, reps: 10)

Perform the straight-leg crunch but with

yourkneesbentata90ºangle.

2D / SINGLE STRAIGHT-LEG

CRUNCH (sets: 5 , re ps: 10 eac h si de)

Perform the straight-leg crunch with one

knee bent at a 90º angle, the other raised

and straight.

1A / CHIN-UP

(sets: 5, reps: 12, tempo: 2010*)

Grab the bar with palms towards you and a

grip that is narrower than shoulder width.

Pull yourself up until your head is above the

bar. Slowly lower back to the start.

Putonaresistancevest(checkoutthe

brand Ankorr) and tether it behind you.

Alternate 30 seconds of hitting pads with

30 seconds of bear crawls. Complete

eight rounds without rest.

2B / NEGATIVE DRAGON FLAG

(sets: 5, 15-20 seconds)

Hold the bench behind your head and kick

your legs up, raising your back off the

bench Slowly lower Repeat

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lower under control.

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bench.Slowly lower.Repeat.

1B / INCLINE PUSH-UP

(sets: 5, reps: 12, tempo: 3010)

Place your hands slightly wider than

shoulder-width apart on a bench. Bend your

arms and lower your body until your chest

touches the bench. Push back to the start.

*

TEMPO

101

Switching up the speed of

your reps is a great way to

spur growth by increasing

the time your muscles

spend under tension. To

signify the tempo for a

move, PTs use a four-digit

number corresponding to

the four phases of a rep. “If

I say ‘3010’, it means three

seconds on the eccentric

(ie, lowering) portion of the

exercise with a zero-

second pause at the

bottom, then one second

for the concentric (ie,

raising) portion and no

pause at the top,” Zocchi

says. Use this technique to

mix up your routine when

you feel like you’ve hit a

plateau. J u st thin k of it as

Norse code.

A B B B B B B B B

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42 APRIL 2016

TACTICS