ABS MANIFESTO FORWARD DRAG
Hold the handles either behind you or tight to your body in front of you in a comfortable position and walk forwards, taking long, powerful strides.
THE WORKOUT
Measure a segment of 30–40 yards on grass or paving. Each segment counts as one trip. When you reach the finish line of a trip, turn around and come back. Rest 30 seconds between trips. Perform the Day One workout the day after an intense upper body workout, and the Day Two workout the day after you train your legs.
DAY ONE EXERCISE
your tyre and straps and go for it. Want to do leg extensions? Wrap the straps around one ankle, raise your knee in the air so your thigh is parallel to the ground, then use your quads to extend your leg as far as you can. Walk forwards and repeat. We’re also throwing in some explosive
moves in the form of forward, backward, and side tyre throws. The forward and backward throws will improve your explosive power—in addition to working your shoulders, chest, quads, hamstrings, and hips—and the side throws are a highly effective way to work your core rotational strength. Finally, there’s literally nothing better than dragging when it comes to endurance work. Simply grab the handles and start walking, or even running. When you have a tyre dragging behind you, you’ll feel a definite strain in your hamstrings, abs, and lower back—more so than you would from simply running up a hill. This means you’re developing work capacity in your posterior chain—the place you need it most when it comes to building
64 MUSCLE&FITNESS
a bigger and stronger lower body. To fry your quads, turn around and drag the tyre backwards to the line you started from.
ON THE CHEAP Procuring a used tyre is easy. Just walk into your local tyre store or mechanic’s garage and ask if you can have one. These places pay to have old tyres carted off so taking one is doing the shop a favour. Once you have a set of tyres, you’ll need two more things: something to fasten them together, and something you can use to pull them. To bind your tyres, stack one on top of the other and use a light chain or an old belt to keep them in place. You’ll want something you can attach and detach quickly, so you can add and subtract weight on the fly. If you’re dragging your tyre across paving, use a durable object like a coated chain that can withstand the friction without damaging the paved surface.
FORWARD DRAG TYRE PRESS
TRICEPS EXTENSION BICEPS CURL
REAR DELT FLYE TYRE ROW
FORWARD DRAG
DAY TWO EXERCISE
FORWARD DRAG FORWARD THROW BACKWARD THROW
SIDE THROW (EACH SIDE) BACKWARD DRAG PULL THROUGH FORWARD DRAG
** WORKOUT NOT PICTURED. From here, attach a set of Jungle Gym
XT or suspension straps—or a rope with loops tied at the ends for handles— to whatever you’re using to keep the tyres together. For additional resist- ance, either add more tyres or insert tied-down dumbbells inside the bottom tyre.
TRIPS/REPS 4 4 4 4
4** 4
6*
TRIPS/REPS 4
8 reps 8 reps 8 reps 4
4** 8*
* WALK AS FAST AS YOU CAN, TAKING 15 SECONDS TO REST BETWEEN SETS.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144 |
Page 145 |
Page 146 |
Page 147 |
Page 148 |
Page 149 |
Page 150 |
Page 151 |
Page 152 |
Page 153 |
Page 154 |
Page 155 |
Page 156 |
Page 157 |
Page 158 |
Page 159 |
Page 160 |
Page 161 |
Page 162 |
Page 163 |
Page 164 |
Page 165 |
Page 166 |
Page 167 |
Page 168 |
Page 169 |
Page 170 |
Page 171 |
Page 172 |
Page 173 |
Page 174 |
Page 175 |
Page 176 |
Page 177 |
Page 178 |
Page 179 |
Page 180 |
Page 181 |
Page 182 |
Page 183 |
Page 184 |
Page 185 |
Page 186 |
Page 187 |
Page 188 |
Page 189 |
Page 190 |
Page 191 |
Page 192 |
Page 193 |
Page 194 |
Page 195 |
Page 196 |
Page 197 |
Page 198 |
Page 199 |
Page 200 |
Page 201 |
Page 202 |
Page 203 |
Page 204 |
Page 205 |
Page 206 |
Page 207 |
Page 208 |
Page 209 |
Page 210 |
Page 211 |
Page 212 |
Page 213 |
Page 214 |
Page 215 |
Page 216 |
Page 217 |
Page 218 |
Page 219 |
Page 220 |
Page 221 |
Page 222 |
Page 223 |
Page 224 |
Page 225 |
Page 226 |
Page 227 |
Page 228 |
Page 229 |
Page 230 |
Page 231 |
Page 232 |
Page 233 |
Page 234 |
Page 235 |
Page 236 |
Page 237 |
Page 238 |
Page 239