Man 2.0 Engineering the Alpha (39 page)

  Press the barbell up, making sure to keep it level in the air.

  Press up and over your head; then lower down to the other shoulder.

 

As you perform this exercise, you should look like you're knighting yourself—touching first one shoulder, then the other. Change the position of your hands with each set (first left hand in front, then right hand in front, and so on).

Alpha Deadlift

Up

  Grab a barbell in a double overhand grip.

  Bend your knees, squatting about two-thirds of the way down.

  Straighten your back and retract your shoulder blades.

  Initiate the lift by driving your heels into the ground and pulling
back
while straightening your hips.

  Lock out at the top of the movement with a hard squeeze of the glutes.

 

Down

  Bend your knees slightly and begin pushing your hips back.

  Lower the barbell toward the floor without bending your knees further.

  Push your hips back while maintaining tension in the hamstrings and keeping your back straight.

  Continue until the barbell touches the floor.

 

Both these exercises will feel harder and different than anything you've ever done before. Sure, you might get some stares in the gym, but they will turn into looks of jealousy when your body changes at a pace that seems almost unrealistic. And when that happens, you'll just nod at the other Alphas in the gym and do your best to spread the word. After all, sharing your knowledge is part of earning your Alpha status.

 

PHASE II WORKOUTS