Slow and controlled. This is a phrase that you'll hear a lot in the gym. The truth is that you can also move quickly.
To build muscle and protect your joints from injury, you must challenge your body to be fast at some exercises and then slow down and relax on other.
This is the plan for this workout: Perform it three to four times a week.
Instructions: Warm up, then move on to the next step. After each movement, rest 60 seconds. Also, pay attention to the tempo notes. We'll help you decide whether you should speed up your movements or slow down.
Warmup
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To Reach and Rotate, use the reverse lunge
Stand straight up with your arms extended at your sides. Next, move backwards with your right leg to lower into a reverse lunge.
Place your back knee on the floor. Spread your arms out overhead and stretch your chest and back. Next, place your hands together and rotate both your shoulders to the sides. Repeat the same motion on the opposite side. This is a one-time rep. Do 3 sets.
Exercise
- Split-Arm Single-Arm Snatch - FOCUS ONE SPEED
Stand straight up with a dumbbell in one hand. Bend your knees and push your butt forward. Stand explosively, pressing your glutes together and jumping slightly off the ground. Keep the dumbbell close to your chest as you pull it up. You can punch it overhead by squeezing your glutes and abs. Land with your right leg in front and your left behind, your knees bent, and your left leg behind. This is a one-rep exercise; you should do five per arm. Rest 30 seconds; do 5 sets.
- Kickstand Split Squat
Standing with your feet shoulder width apart, hold a dumbbell in front of you. Your right foot should be pointing backwards so that your toes meet your left heel. Next, lift your right heel off of the ground. The majority of your weight should rest on your left leg. Bend your knees and push your butt forward. Then, lower into a squat. Push back upwards. Restart the exercise and do the same on the opposite side. This is 1 rep. Do 6.
- Glute Bridge Alternating Press
Place dumbbells on your stomach, with your feet close to your butt. Your butt should be lifted off the ground by flexing your glutes. This is the beginning. Now, move the left dumbbell up to your shoulder. Then lower the right dumbbell down and press it again. Repeat the process on the opposite side. Do 10 reps. Rest 40 seconds; do 3 sets.
- Romanian Deadlift Paused - SLOW IT DOWN
Standing straight up, with your feet shoulder width apart, hold dumbbells at your sides. Keep your abs tight, dumbbells at your sides, and your head up. Then lower your torso towards the floor by pushing your butt back. If your hamstrings begin to tighten, or your back starts to round, you can stop lowering. You can lower your body for 3 seconds, then stop and pause for 1 second. Stand straight up and squeeze your glutes. Do 10 reps. Rest 60 seconds; do 4 sets.
- Alternating Dead-Stop Row Step-Back Row – FOCUS ON SPEE
Stand with your feet shoulder width apart. Place a dumbbell between your legs on the ground. Take a step back using your right leg and push your butt forward. Your left shin should point parallel to the ground. Keep your shoulders and hips square. Grab the dumbbell with one hand and then row it to your rib cage. Lower the dumbbell, then reverse the movement, and then do the opposite. This is a one-time rep. Repeat 8. Rest 60 seconds; do 4 sets.
- The Prone Pulsing Superman: SLOW IT DOWN
Place your arms and legs outstretched on your stomach. Your glutes should be squeezed, lifting your thighs off of the floor. Lift your chest by squeezing your shoulders and mid-back muscles. This is the beginning. You can squeeze your glutes and back harder and raise your legs and torso higher. Restart the exercise. This is 1 rep. Do 45 seconds of reps. When your form is slipping, lower all the way to floor and take 2 deep breathes. Rest 30 seconds; do 3 sets.
The original version of this story appeared in Men's Health's March 2022 issue.
