Andrew Cox
Marc Rimmer
out of the fetal position into a more open posture – try lying back over a big stability ball so you are face up and your spine is passively adopting the shape of the ball. Stretch out until you're at the end of your range and hold there for about 10 seconds with your arms out to the side and palms to the ceiling (so that you are forming a “T” shape). Follow that with a range of motion lunges of your own choice, going forward and backwards while reaching your arms gently overhead each time both of your feet are momentarily stationary and on the ground. Next, stand in a stride-stance position toward a standing rowing machine. With the fixed point of the pulley set slightly higher than your head grab a cable and row. Keep the weight at about 60 per cent of your maximum capacity (1RM) and do 15 repetitions with a smooth, controlled speed of movement. Get back on the stability ball and
repeat the spinal mobilising for 45 to 60 seconds. Repeat the row again. End the exercise with 20 minutes
on your favourite piece of cardio equipment. You should set the speed at a level where you can just hold a conversation but are not too out of breath. If you are experienced in cardio exercise, add two or three thirty-second pulses at 80 to 85 per cent of your capacity. Keep it short and intense, then slow down. Repeat. Finish with some deep
Bridge Hudson
SCENARIO You arrive straight off a red-eye
flight tired and slightly jetlagged, and need to get energised for the day’s meetings.
AC: Keep things simple unless you are an experienced exerciser with impeccable technique, because fatigue increases the likelihood of injury.
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n The Goal Open the body up from a postural perspective, strengthen that posture and increase circulation by flushing the body with blood that is rich in oxygen, nutrients and feel-good hormones such as serotonin to get your body performing at its best.
n The Exercise Start off by mobilising the body
Opening picture: Beat the January blues with some targeted workouts
diaphragmatic breathing to really oxygenate your body and brain to ensure you're at your cognitive best for the rest of the day. Total time spent in the gym should be about 30 minutes.
SCENARIO You’ve just got up, and need
some exercise before the working day begins.
AC: This routine is for those who know their way around the gym, and have had enough sleep.
JANUARY/FEBRUARY 2015 37
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