Читать книгу Conviction Fitness - Chas Allen - Страница 27

Deadlifts: 2 Warm-up sets 15-20 reps; 3 Working sets 12-15 reps

Grip the bar with a double overhand grip. Bend with the hips and keep the knees back. Don’t let your knees cross in front of your toes. Keep shoulders back and chest lifted through the lift to maintain strong supported posture. Press your feet firmly into the floor and pull the weight upward to stand tall. Lower and repeat.

Bent Over Rows – Overhand: 3 sets 12-15 reps

Grip a bar or dumbbells slightly wider than shoulder-width. Fold at the waist and lower your upper body to form a 90 degrees angle. Pull toward your chest, focusing on the muscle contraction between the shoulder blades. Maintain body position as you repeat.

Superset with Bent Over Rows - Underhand

Bent Over Rows – Underhand: 3 sets 12-15 reps

Grip a bar or dumbbells at shoulder-width with an underhand grip. Fold at the waist to lower your upper body to a 135-degree angle between a half fold and standing. Pull up and back above the line of your hips. Maintaining body position as you repeat.

Lawn Mowers: 3 sets 12-15 reps

Grip a dumbbell with an arm extended down to the ground. Step the opposite leg forward into a lunge position. Rest the forearm across the knee. Pull upward rotating the shoulders from horizontal to vertical. Repeat all sets and reps on both sides.

Back Extensions with Reverse Flies “Flying Squirrels”:

3 sets 12-15 reps

From the elevated start position, hinge at the waist and lower your torso. Grip a weighted plate in each hand. Rise upward while maintaining your hold on the weight and fly the arms wide at the top.

Pull-ups : 3 sets 12-15 reps

Grab a stationary overhead bar, or assisted pull-up bar, with a wide double overhand grip. Begin at a dead hang and pull your body upward bringing your chest to the bar. Lower to near dead hang position. Repeat.

Pikes: 3 sets 15-20 reps

Begin in a position of rest on your back. Extend the legs straight out and reach to extend the arms beyond your head. Pike your arms and legs to meet above your waist.

Superset Triple with V Twists and 6-Inch Leg Lift

V Twists: 3 sets 15-20 reps

Bend the knees and raise the legs and torso to form a V with the body. Bring the hands together with elbows to both sides. Maintain a strong posture through the back. Twist through the torso to one side, then the opposite side to complete one full rep. Continue through all reps.

6-Inch Leg Lift: 3 sets 15-30 seconds

Lie flat on the floor. Maintain your upper back flat on the floor and lift the legs six inches from the floor. Maintain six inches of space between the ground and feet for the duration of the exercise.