In our April issue, we showed you one of the workouts that members of the Miami Heat are doing to get ready for the NBA playoffs. Here are instructions on how to do each of the exercises.
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor). Explode back upward to the starting position. That’s one rep.
Trap Bar Deadlift
Stand over a trap bar with the same stance you would use to perform a jump. Keeping your lower back in its natural arch, crouch down and grab the handles, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That’s one rep.
Straight Leg Deadlift
Hold a barbell at hip height with a shoulder-width grip. Simultaneously bend your hips and knees while maintaining the natural arch in your lower back, and lower the bar until it’s just below knee level. Reverse the motion to return to the starting position. That’s one rep.
Dumbbell Bench Press
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press the weights straight over your chest, and then lower them back to the starting position. That’s one rep.
Grab the bar with a shoulder-width grip and lift it off the supports of a power rack. Lower the bar until it touches the middle of your chest. Now press it back to the starting position. That’s one rep.
Dumbbell Bench Press
Grab a pair of dumbbells, rest them on your upper thighs and lay back on a bench. Lower the dumbbells until your hands reach the height of your chest, then press them back to the starting position. That’s one rep.
Grab a pullup bar overhand. Hang from the bar. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar, and then lower yourself back to the starting position. That’s one rep.
Lat Pull Down
Sit at a lat-pulldown station and grab the handle with an outside shoulder-width grip. Pull the bar down to your collarbone, then reverse the motion to return to the starting position (but don’t allow the weight you’re using to rest on the stack). That’s one rep.
Hold a dumbbell in each hand and step forward a few feet with your left leg. Lower your body until your left thigh is parallel to the floor . Push off from your left foot to return to the starting position. That’s one rep. Perform 10 reps, and then switch legs.
Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your foot into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it. Reverse the motion to return to the floor. That’s one rep. Perform all your reps on one leg first, and then switch legs and repeat.
Weighted Hip Bridge
Lie on the floor with your arms straight out to your sides and knees bent 90 degrees. Push through your feet to raise your hips off the floor, against the resistance of a band or a barbell resting over your lap. Once your hips line up with your shoulders, return to the start position. That’s one rep.
Alternating Dumbbell Overhead Press
Hold a dumbbell in each hand at shoulder level. Press one dumbbell straight overhead, and then lower it back to the starting position. Now press the other dumbbell and lower it. That’s one rep.
Set up a barbell on a power rack three to four feet above the floor. Lie under the bar and grab it with a shoulder-width grip. Hang at arm’s length from the bar with your body in a straight line from your ankles to your shoulders. Keeping your body rigid, pull yourself up until your chest touches the bar. Pause, and then lower yourself back to the starting position. That’s one rep.
Grab an ab wheel or a barbell loaded with a round 10-pound plate on each side. Kneel on a folded towel and grasp the wheel or barbell in front of you with an overhand grip shoulder-width apart. Roll the equipment forward as you lower your upper body towards the ground. After you get a full stretch in your abs, roll the equipment back towards your body. That’s one rep.
The Landmine is a piece of equipment, also known as the Extreme Core Trainer. A barbell is fixed to the ground, and a handle is attached near the top. Hold onto the handle, and move the bar as far to the left as you can without rotating your torso, then as far to the right while resisting rotation. That’s one rep.
If you don’t have this piece of equipment, set up a barbell in a corner like you would for a Russian twist. Grasp it one hand on top of the other, move it side to side while keeping your torso straight. It’s like a Russian twist without the twisting.
Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over your left shoulder. Now rotate your torso diagonally downward and to the right as if you were chopping into a tree, until the handle passes your right knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That’s one rep. Complete 10 reps and then switch sides.
Get into a plank position — get set up for a pushup and then bend your elbows 90 degrees, resting your forearms on a swiss ball. Roll the ball out until you feel a full stretch, keeping a natural arch in your back. Roll it back until it reaches its original position. That’s one rep.