"Muscles need to fire at a specific sequence and a specific time to produce the most force. All of our muscles wrap around the body, very few are in straight lines, and in this regard they need to be trained appropriately," says MacMillan. With knees bent and butt a couple inches from the floor, lean your back against an exercise ball. Hold 3-pound weights in each hand at chest level, palms facing upward. Extend your arms straight behind you and your legs at the same time, rolling backward over the ball. Arms should remain parallel with the floor. Reset to starting position, and then repeat.
Powered By ZergNet
Gear of the Year
102 of the Best Tools, Toys & Tech
Plus: The Woman Who Bails Out the NFL's Bad Boys
ON NEWSSTANDS NOW
The Woman Who Bails Out the NFL's Bad Boys
Jalen Rose: NBA's Inside Man
Sign up to receive the Men’s Journal newsletter and special offers from MJ and its marketing partners.