Slow and controlled. It’s a phrase you often hear in the gym. The thing is, you can also move fast.
And to build muscle and protect joints from injury, you need to challenge your body to be explosive on some exercises, then flex your patience and move slowly on others.
That’s the game plan with this workout: do it three or four days a week.
Addresses: Complete the warm-up, then do the exercises in order. Rest 60 seconds after each movement. Pay attention to the tempo notes too; we’ll tell you if you should focus on speed with your movements or if slowing down will serve you better.
Heating
- Reverse lunge to reach and rotate
Tyler Joe
Tyler Joe
Start standing up, arms at your sides, then step back with your right leg and lower into a reverse lunge.
Let your back knee touch the ground. Stretch both arms above your head, stretching your back and chest. Then bring your hands together and roll your shoulders as far as possible to each side. Stand up and repeat on the other side. That’s 1 repetition; Do 3 sets of 5.
Exercise
- One-Arm Split Stance Snatch: FOCUS ON SPEED
Tyler Joe
Begin by standing up, holding a dumbbell in your left hand. Push your butt back slightly and bend your knees. Stand up explosively, squeezing your glutes and lightly jumping off the ground. As you do this, pull the dumbbell up toward your chest, keeping it close to your body. Hit it overhead, squeezing your abs and glutes; Land with your right leg in front of your body and your left leg behind, both knees bent. That’s 1 repetition; do 5 per arm. Rest 30 seconds; do 5 sets.
Tyler Joe
Start standing, feet shoulder-width apart, holding a dumbbell across your chest. Step your right foot back so your toes are in line with your left heel, then lift your right heel off the floor; most of your weight should be on your left leg. Push your butt back and bend your knees, lowering into a squat. Press up explosively. Return to the start and repeat on the other side. That’s 1 repetition; make 6
- Alternate glute bridge press
Tyler Joe
Lie on your back, dumbbells directly over your shoulders, feet near your butt. Squeeze your glutes and abs, lifting your butt off the floor. This is the beginning. Without moving the left dumbbell, lower the right dumbbell to your shoulder; Press up. Repeat on the other side. That’s 1 repetition; do 10. Rest 40 seconds; do 3 sets.
- Paused Romanian Deadlift – DECREASE PAUSE
Tyler Joe
Start standing, feet shoulder-width apart, dumbbells at your sides. Keeping your abs tight and the dumbbells close to your body, push your butt back and lower your torso toward the ground. Stop lowering when you feel your hamstrings contract or if you start to feel your back rounding, whichever comes first. Take 3 seconds to lower, then pause for 1 second. Stand up and squeeze your glutes. That’s 1 repetition; do 10. Rest 60 seconds; do 4 sets.
- Alternate rowing with dead stop and step back – FOCUS ON SPEED
Tyler Joe
Start standing with your feet shoulder-width apart, a dumbbell on the floor between your legs. Push your butt back and step back with your right leg. Your left shin should be perpendicular to the floor. Keeping your hips and shoulders straight, grab the dumbbell in your right hand, squeeze your shoulder blades together, and row toward your ribcage. Lower yourself, reverse the movements, then repeat on the other side. That’s 1 repetition; do 8. Rest 60 seconds; do 4 sets.
- Prone Pulsating Superman – SLOW DOWN
Tyler Joe
Lie on your stomach, with your arms and legs straight. Squeeze your glutes, lifting your thighs off the ground. Squeeze your shoulder blades and mid-back muscles, lifting your upper chest. This is the beginning. Squeeze your back and glutes harder, lifting your torso and legs higher. Go back to the beginning. That’s 1 repetition; Do reps for 45 seconds. Lower yourself all the way to the ground and take 2 deep breaths each time your form slips. Rest 30 seconds; do 3 sets.
This story originally appeared in the MARCH 2022 issue of Men’s Health.
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