Men's Fitness - - Trainer -

1 FRONT SQUAT Sets 5 Reps 12 Tempo 2010 Rest 60sec

Stand tall hold­ing a bar across the front of your shoul­ders with el­bows up. Keep­ing your core braced, squat down as deep as you can. Drive back up through your heels to re­turn to the start.

2 RACK PULL Sets 5 Reps 12 Tempo 2111 Rest 60sec

Stand tall in front of a bar­bell rest­ing on safety bars at knee height. Us­ing a dou­ble over­hand grip, bend down and dead­lift the bar up, squeez­ing your shoul­der blades to­gether at the top.

3 GLUTE BRIDGE Sets 3 Reps 8-12 Tempo 2111 Rest 60sec

Sit with your up­per back sup­ported on a bench, hold­ing a bar­bell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then re­turn to the start.

4 OVER­HEAD PRESS Sets 3 Reps 8-12 Tempo 2010 Rest 60sec

Hold a bar with your hands just wider than shoul­der-width apart. Keep­ing your chest up and core braced, press the bar over­head un­til your arms are straight. Lower it back to the start.

5 BAR­BELL ROLL OUT Sets 3 Reps 8-12 Tempo 2111 Rest 60sec

Kneel on the floor hold­ing a bar­bell with both hands. Roll the bar for­wards so you lower your torso, keep­ing your core braced. Then use your abs mus­cles to re­turn to the start.

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