If your fitness goal is to build strength, you mustwork out every part of your body.
Well, neglecting certain muscle groups while training others could result in injury.
Fortunately, we’re here to help.
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What makes this routine stand out is its versatility.
Remember: Only you have the power to push yourself to new limits andwatch your strength explode.
Squats can be loaded with heavy weights and help you build total body strength and stability."
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To set up, step under a racked barbell so the bar is on your shoulders and traps.
Breathe into your stomach and ribcage as if pushing them out laterally, then brace your core.
Hinge your hips back, then bend your knees toward your feet.
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Keep your chest up.
Lower as deep as possible without allowing your spine to flex.
Ensure you rise leading with your collarbone, not your hips.
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They build strength in your hamstrings using hip flexion and extension.
Begin by holding heavy dumbbells in both hands, letting them rest on your thighs.
Alternatively, grasp a barbell with an overhand grip.
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Hinge your hips back, sticking your glutes behind you, pointing them up and back.
Keep your knees straight but not locked out, with a slight bend.
Maintain this throughout the exercise.
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Slowly lower the weight down your thighs, keeping the bar or dumbbells close to your body.
Complete four sets of eight reps.
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2.
Core
Suitcase Carry
“The suitcase carry is a core stabilization movement that builds abdominal strength.
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Stand with your feet shoulder-width apart.
Hold a dumbbell or kettlebell in one hand with an overhand grip while.
Brace your core, and keep your shoulders back.
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Walk for a predetermined distance or until you are close to failure.
Switch arms to repeat on the other side.
Perform three rounds of 30-second carries.
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Stand tall, bracing your core with your shoulder blades back and down.
Place your feet shoulder-width apart.
Hold the handle out for 10 slow breaths while bracing against the resistance of the weight.
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Do this for three sets.
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3.
For sumo squats, stand under a racked barbell with the bar across your shoulders and traps.
Unrack the barbell, and step back.
Place your feet wider than your usual squat stance, with your toes slightly pointing to the side.
Lower your body, keeping your knees out, and sit back and down, keeping your chest up.
Go as deep as you’ve got the option to without your back rounding.
It’s a fantastic accessory exercise for deadlifts,” says MacPherson.
Grasp a pull-up bar with an underhand grip with your hands roughly six inches apart.
Slide your shoulder blades back and down, breathe, and brace your core, squeezing your glutes.
Pull yourself up using your back and bicep muscles until your chin is over the bar.
Slowly lower your body with control.
Perform four sets of as many reps as possible.
Position yourself inside dip bars or a machine, and grasp the handles with your palms facing in.
Extend your elbows to lift yourself off the ground or platform.
Keep your elbows tucked into your sides to isolate your triceps.
Keep the bars narrow, and tip your feet out in front of you to keep yourself upright.
Lower slowly with control, using as full of a range of motion as your shoulder joints allow.
Pause for a count before pushing back up.
Complete four sets of as many reps as possible.
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5.
Screw your feet into the floor, and externally rotate your thigh outward in your hip sockets.
Lift the slack out of the bar until you hear contact between the plates and the bar.
Sit down and back so you rely on the bar to keep you upright.
Push your hips back, and start to lift the bar first.
Reverse slowly, lowering the bar close to your body.
Do four sets of eight reps.
6.
“you’ve got the option to perform flat and incline bench presses using a barbell or dumbbell.
Lie on a bench with a loaded barbell racked above you.
Grasp the bar wider than shoulder width.
Retract your shoulder blades, and arch your back so your chest is higher.
Breathe in, brace your core, plant your feet, and squeeze your glutes.
Unrack and position the bar over your mid-chest.
Lower by bending your elbows until the bar touches your chest.
Pause for a count before pushing the barbell up.
Think about throwing the barbell upward with force.
Complete four sets of 12 reps.
