Mens_HealthUSA_December_2016

126 MensHealth.com | December 2016 PHOTOGRAPHS BY BEN GOLDSTEIN

Grooming: Gina Kay Osborne/True Beauty Marks; shorts and sneakers provided by Nike; Jenelle Schneider/MCT/Newscom (inset)

The Workouts (from page 45)

Dumbbell Squat

Hold a pair of dumbbells at your

sides and stand with your feet about

shoulder-width apart. Push your

hips back and squat, keeping your

lower back straight. Push back

up to the starting position. Reps: 6

Band Static Squat

Lo o p a resis t anc e b and und er yo ur fe et and over yo ur sho ul -

d er s , ar ms c rosse d. P ush yo ur hips b ac k , b end yo ur k ne es , and

squat until your knees are bent 90 degrees. Hold the position.

No band? Do the move without it. Time: 30 seconds

Dumbbell Stepup

Holding dumbbells, place your

left foot on a bench or step. Press

through your left heel and step onto

the bench. Lower your right foot to

the floor. Do all your reps, switch legs,

and repeat. Reps: 6 per leg

Barbell Back Squat

Hold a barbell across your

back using an overhand grip.

Keeping your head up and

chest high, push your hips

back, bend your knees, and

lower your body until your

thighs are at least parallel to

the floor. Push back to the

starting position. Reps: 6

Goblet Squat

Stand with your feet slightly

beyond shoulder width. Cup

the end of a dumbbell and

ho ld i t ver ti c all y in front of your

chest, elbows pointing down.

Keep your back straight as

you push your hips back, bend

your k ne es , and squat. P ush

back up to the start. Reps: 6

The All-New 6-Move

Quad Crusher

Louie Vito, a pro snowboarder and top winter athlete, reveals his leg day regimen.

DIRECTIONS This is a hub-and-spoke routine. The box hop is the hub; all other exercises are

the spokes. Do the #1 move, then the hub (20 box hops), and rest 30 seconds. Then do #3,

box hops, rest, and so on. Do the whole wheel and rest 1 minute. That’s 1 round; do 4.

TrainerJohn Schaeffer, Ph.D.(c),

a former competitive power-

l i f te r w i th 2 5 ye a r s of ex p e r i -

e n c e wo r k i n g w i th ath l ete s l i ke

Louie Vito and Apolo Ohno

Box Hop

Stand facing a low box. Push your hips back;

then thrust them forward and hop on the box.

Hop down and repeat. Reps: 20

2

10 4

8

7

6

7

9 5

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