Page 99 - Men’s Health - USA (December 2019)

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EXPLOSIVE!

like LeBron James

The key to LeBron’s high-flying game: classic exercises with a
little twist, says his trainer, Mike Mancias. “Some of the simplest
routines that include rotation are the most beneficial for you.”

INVERTED ROW CABLE ROTATIONAL
Set up a barbell about LATERAL CHOP LANDMINE
3 feet off the fl oor in a Stand next to a cable CLEAN
rack. Lie on the fl oor column set a foot Set a loaded barbell
beneath with your higher than shoulder in a landmine. Stand
upper rib cage right height and grasp it with your right side to
below the barbell and with both hands, it. Grasp its end with
grasp it with an over- left side facing the your left hand. Hinge
hand grip. Tighten column. Spread your forward. Explosively
your core and glutes, legs just wider than stand, pulling the bar-
keeping your torso in a shoulder width, bend bell upward and trans-
straight line. Bend at at the knees, and ferring it from left
the elbows and shoul- tighten your core. Pull hand to right. Rotate
ders, pulling your rib the cable across your your torso toward
cage to the bar. Pause, body and downward, the bar, pivoting at
then return to the bending your knees the hips, and press it
start. That’s 1 rep; do 3 slightly as you do. upward. That’s 1 rep;
sets of 8 to 10 reps. That’s 1 rep; do 3 sets do 3 sets of 8 to 10.
of 8 to 10 per side.

▶ GET COMFY ON YOUR BACK
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Lie on your back, hands over shoul-
FLEXIBLE! ders, a light dumbbell in your right
hand. Bend your knees and tighten
your core, lifting your shoulder
Getty Images (2). Ben Mounsey-Wood (illustrations). BABY YOUR BODY for better movement. That’s what the ▶ THEN FLIP OVER
like Bradley Beal
blades; hold for 3 seconds. That’s
1 rep; do 3 sets of 8 to 10 per side.

Set up on all fours. Lift your knees so
your shins are parallel to the floor.
Washington Wizards and their star guard do, warming up
toddler-style. “Baby movements are fundamental posi-
With your left hand, grasp a resis-
tance band set in front of you. Pull it
tions,” says Navin Hettiarachchi, C.S.C.S., Washington’s
director of athletic performance. Kids move almost
toward you, keeping your core tight.
Hold for 20 seconds, then repeat on
perfectly, because crawling and rolling build limber bod-
the other side. Do 3 sets.
ies. Get loose (and strong!) with these kid-friendly steps.