Page 83 - Muscle & Fitness (February 2020)

INCLINE DB PRESS KETTLEBELL SWING

Lie back on an incline Stand in front of a kettlebell
bench with a dumbbell in set about a foot in front of
each hand and drive them you. Push your hips back

up to chest height. Brace and grab it with both hands.
your core and press both Hike the bell back between
weights up until they’re your legs and then drive
over your chest and your el- your hips forward, squeez-
bows are locked out. Lower ing your glutes, to drive the
them back down slowly. bell up to chest height.

T R A I N I N G

MODIFIED ESCALATING
D E N S I T Y T R A I N I N G

EXPERT: Matt Pudvah, C.S.C.S.,
head strength coach for the Sports
Performance Institute at MAC

“This workout is based off a method
known as Escalating Density Train-
ing,” says Pudvah. Set a timer for 20
minutes and complete 8 reps of each
move, back-to-back, until time runs
out. Aim for 40 reps each move.

E X E R C I S E S E T S R E P S

* 8

PULLUP AMRAP 8

8

INCLINE DUMB- AMRAP 8
BELL PRESS

*As many rounds as possible.
O P E N E R A N D T H I S S P R E A D, F R O M L E F T : E D G A R A RT I G A (4 ) ; P E R B E R N A L
T R A I N I N G

F U L L- B O DY F I N I S H E R

EXPERT: Matt Pudvah, C.S.C.S.

“This quick-hitting circuit will test
your strength and conditioning
levels,” says Pudvah. The workout
makes a great finisher or a warmup
with lighter weights.

E X E R C I S E S E T S R E P S

TRX ROW 6–8 10

PUSHUP 6–8 5

F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 8 1