Man 2.0 Engineering the Alpha (35 page)

  Hold a barbell with an overhand grip that's just beyond shoulder width.

  Raise your upper arms until they're parallel to the floor.

  Allow the bar to roll back so that it's resting on the front of your shoulders.

  Lower your body until the tops of your thighs are at least parallel to the floor.

  Pause, then push your body back to the starting position.

 

 A2 
Plank
30 seconds

 A3 
Javelin Press
10 reps

 A4 
Plank
30 seconds

 

Perform A1–A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 90 seconds between each. After your last set, rest 2 minutes and proceed to the next circuit.

 B1 
Barbell Glute Bridge
6 to 8 reps

  Lay on the floor with your knees bent and feet flat on the floor.

  Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart.

  Keeping the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body.

  Return to the starting position, and repeat.

 

 B2 
Push-Up
As many as possible

 B3 
Mountain Climber
30 seconds

  Assume a push-up position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles.

  Lift your left foot off the floor and slowly raise your knee as close to your chest as you can.