BACK TRAINING

Time to ditch the gimmicks. Simplify

your back training program to get

growing again.

GET ON UP

Incorporating explosive exercises and conditioning sessions into your training will make you more athletic—and

make you look better.

CHOP UP YOUR GUT

TRAINING YOUR CORE

to stabilize your trunk while your limbs are in motion has more carryover to sports than crunches do.

HANDSTAND PUSH-UP

This gymnastic movement has a high skill level

but mastering it will give balance, strength and

stability to your shoulders.

2 EXERCISES TARGETING ABS

Keep your abs strong

                           EXERCISES By Gunnar Peterson,

ATLAS STONES

GOT STONES?

rob orlando is throwing his

weight around in our new

training column.

STRIVE MACHINE CRUNCH

STRIVE MACHINE CRUNCH (WITH CAM-SHIFT DROPSETS)

TARGET: UPPER ABS
Start: Place the machine’s cam setting at the Set 3 position—this provides more resistance at the beginning of the range of motion (ROM)— and choose a moderately heavy resistance on the weight stack. Sit erect with your back flat and grasp the handles overhead.

TIME IS MUSCLE

Hurry up and get strong, burn fat,

 and boost your endurance

with workouts you can do in just 25, 15, 

or even five minutes.

ALTERNATING DUMBBELL PRESS (WITH HIPS OFF BENCH)

Start: Grasp two dumbbells and lie faceup on a flat bench, sliding your hips completely off of it so the edge of the bench hits the middle of your lower back. Keep your core tight and squeeze your glutes to stabilize your hips.

WEIGHTED BENCH CRUNCH + 2 EXERCICE SIMILAIRE

WEIGHTED BENCH CRUNCH
Lie faceup on a bench so your head and shoulders hang off one end.

THE ABS AND THE HIPS TRAINING

FLY LIKE

AN EAGLE THE SPREAD-EAGLE JACKKNIFE

WORKS THE ABS AND THE HIPS

Most ab exercises try to take the hip flexors out of the equation so that the abs have to work without assistance. But
ignoring the hip flexors can lead to injury if you lift heavy, run, or play sports.

EXERCISE BALL KNEE TUCK

Get into a pushup position with your feet up on an exercise ball. Maintaining a straight line from head to toes, slowly draw your knees toward your chest, rolling the ball toward you.

PLANK WITH ROW COMBO

So you’ve conquered the plank. Make it harder by adding
another movement to the exercise.

INTERVAL TRAINING PROGRAMME

our advice

these exercises are great for getting the heart rate up and keeping it there, but the pace you’ve set for yourself is going to wear you out fast.

SHOULDER WORKOUT FRONT RAISE

The perfection is in the details, and this holds as true for the
deltoids as for any other muscle group. Overhead pressing
should make up the foundation of your shoulder work, but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior).

VALSLIDE TRAINING

Value the Valslide

Stability training should be a significant component of every

abs routine, and few pieces of gear work core stability as effectively as the Valslide—a flat plastic disk that glides easily across smooth surfaces.

DRAGON FLAG WORKOUT

DRAGON FLAG

An exercise made famous by martial arts legend Bruce Lee and launched into the mainstream by the Rocky IV training
montage. The dragon flag incorporates pretty much all of the principles described above to train the muscles of the core in
a way very few other exercises can.

THE PALLOF HOLD WORKOUT

THE PALLOF HOLD

Researchers from the University of Jyväskylä in Finland. wanted to see what effect isometric, upper body exercises had on the muscles of the stomach.

METABOLIC TRAINING WORKOUTS

Strip off excess body fat and take your conditioning to the next level with metabolic circuit training.

HANGING KNEE RAISE

Target | Lower Abs
With an overhand grip on a pullup bar, hang at arm's length, bending your knees 90 degrees and locking them in this position.