Muscle & Fitness Australia - Issue 352 - June 2017

JUNE 2017 MUSCLE & FITNESS 71

DAY 2

LOWER BODY + CORE

EXERCISE SETS REPS

Front squat 4 6–8

Overhead squat 3 8–10

Good morning 3 10–12

Lying or seated leg curl 3 12

Seated rotation 3–4 15–20

Hanging leg raise 3–4 12

Want to get after these nine great exercises all

at once? Try this upper-body/lower-body

two-day split for a full-body blitz your

muscles will never see coming.

JUST

DO IT

9

your seat belt or swing
a bat,” says celebrity
trainer Gunnar Peter-
son. “You need to train
that way in the gym.
Keep crunching, but
add in some side-to-side
rotation to do everything
better.”

HOW TO DO IT
Sit on the floor, holding
a weight or medicine ball
with both hands in front
of you, elbows slightly
bent. Start with your
knees bent 90 degrees
and feet on the floor.
(Advanced trainees can
raise their feet off the
floor.) Rotate the weight
from one hip to the other
in a continuous side-to-
side motion, following
the weight with your
eyes and allowing your
shoulders to rotate. Try
to keep your legs from
swaying side to side.
It’s not just difficult in
terms of coordination,
but it will also give your
stabilising muscles a ton
of extra work.

DAY 1

UPPER BODY

EXERCISE SETS REPS

Crush-grip

dumbbell bench press 3–4 8–10

SUPERSET WITH

Barbell bentover row 3–4 8–10

Arched-back pull-up 3 6

SUPERSET WITH

Incline barbell press 3 6

Wide-grip upright row 3–4 10–12

Seated reverse-grip

overhead triceps extension 4 10–12

Biceps ladder 1 Up the ladder

to failure

Howtodoit

Stand with feet hip- to shoulder-width apart,

holding a relatively light barbell across your

upper traps. Keeping your back flat and knees

slightly bent,slowly bend your hips back to

lower your torso towards the floor.When your

torso is parallel with the floor, reverse the

motion to return to the standing position.

WHY YOU SHOULD BE DOING IT

“Good mornings target the larger posterior chain muscles [glutes, hamstrings

and paraspinals],” says bodybuilder Guillermo Escalante, “which can help you

improve your strength in lifts like the deadlift and squat, as well as decrease

your risk of lower-back injury.”

GOOD MORNING (LOWER BODY, CORE)

DO THESE EXERCISES