RO­MA­NIAN DEAD­LIFT

Men's Fitness - - Body Work -

1A// SETS 3 REPS 12 REST 60SEC TEMPO 4010

Keep­ing your legs slightly bent and back straight, lean for­ward from the hips, not the waist, and lower the bar down the front of your shins un­til you feel a mod­er­ate stretch in your ham­strings. Re­verse the move, push­ing your hips for­ward to stand.

2A// DUMB­BELL ELL WALK­ING LUNGE SETS 3 REPS 12 EACH SIDEIDE REST 60SEC TEMPO N/A

Hold­ing dumb­bells, lunge for­wards, keep­ing your fron­tront knee over your foot. Lower er un­til your back knee is just off the floor, then drive through your front foot to stand. Con­tinue, al­ter­nat­ing legs.

3A// KET­TLE­BELL SWING SETS 3 REPS 30 REST 60SEC TEMPO

Stand with feet shoul­der-width apart and push the ket­tle­bell off your body to start the swing. As you lower, hinge at the hips by push­ing your glutes back. When you feell a stretch in your hams, drive your hips for­ward, al­low­ing the ket­tle­bell to ri­seise to head height.

1B// DUMBBELLDUMB MILIT MIL­I­TARY PRES PRESS SETS 3 RE REPS 12 REST 60SEC TE TEMPO 4010

Stand with y your feet to­gether hold­inghol the weights so y your up­per arms are hor­i­zon­tho­r­i­zon­tal and palms face for­ward­for­wards. Brace your core and glutes­glu to keep your bal­ance and press the weights strastraight up so your bi­ceps are closec to your ears, then low­er­lowe to the start.

Full l Bodyy

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