118 | MF | FEBRUARY PERSONAL TRAINER MF 02.2013 TARGET MUSCLES TARGET MUSCLES l Lie with your upper back supported on a bench, your feet flat on the floor and your knees bent, with a barbell resting across your hips. l Brace your core and lower your glutes towards the floor. l Squeeze your glutes to lift the weight and return to the start position. l Sets 4 l Reps 5 l Tempo 5010 l Rest 45 sec l Sets 4 l Reps 10 l Tempo 3011 l Rest 60 sec l Lie on the machine, following its instructions to position yourself correctly and safely. l With the pad against the back of your lower calves, raise it by contracting your hamstrings. l Return slowly to the start. SUPERSET Lying hamstring curl Weighted glute bridge Posterior chain workout 1A 1B ILLUSTRATIONS SUDDEN IMPACT Hamstrings Calves Hamstrings Glutes
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118 | MF | FEBRUARY
PERSONAL TRAINER MF 02.2013
TARGET MUSCLES TARGET MUSCLESl Lie with your upper back supported on a bench, your feet flat on the floor and your knees bent, with a barbell resting across your hips.
l Brace your core and lower your glutes towards the floor.
l Squeeze your glutes to lift the weight and return to the start position.
l Sets 4 l Reps 5 l Tempo 5010 l Rest 45 sec l Sets 4 l Reps 10 l Tempo 3011 l Rest 60 sec
l Lie on the machine, following its instructions to position yourself correctly and safely.
l With the pad against the back of your lower calves, raise it by contracting your hamstrings.
l Return slowly to the start.
SUPERSET
Lying hamstring curl Weighted glute bridge
Posterior chain workout
1A 1BIL
LUST
RA
TIO
NS
SUD
DE
N IM
PAC
T
HamstringsCalves HamstringsGlutes
mensfitnessmagazine.com.au | MF | 119
l Stand holding a dumbbell in each hand, with a long, clear pathway in front of you.
l Keeping your core braced, take a big step forward and lunge down until both knees are bent at 90 degrees.
l Push off from your back foot and lunge forward with that leg, then repeat.
l Sets 3 l Reps 10 l Tempo 4010 l Rest 90 sec Sets 3 l Reps 20 l Tempo 2010 l Rest 120 sec
l With the barbell on the floor, take a double shoulder-width grip with your core braced, your shoulders retracted and over the bar, and your back flat.
l Use your glutes to power the initial lift, pushing down through your heels.
l Keep the bar close to your body and, as it passes your knees, push your hips forward. Lower the weight so it just touches the floor, then repeat.
Snatch-grip deadlift Walking dumbbell lunge
TARGET MUSCLES
How to do this workout
l WARM-UPWarm up with some bodyweight squats, then squats with an empty barbell.
l SETS AND REPS Perform exercises 1A and 1B as a superset, resting as indicated. Then move on to exercises 2 and 3.
l TEMPO Each move has a four-digit tempo at which it needs to be performed: the lowering phase, the pause, the lift and the pause at the top.
2 3TARGET MUSCLES
Erector spinae
Glutes
Hamstrings
Trapezius
Lats
GlutesQuads
Hamstrings
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