The War Machine Workout - Men's Fitness Magazine

move 2move 3Hamstring curll Lie face up with both heels in the footcradles. Engage your core and press yourhips up and off the floor.l Bring both heels in and curl them towardsyour glutes, lifting your hips as you curl.Suspended lungel Put one foot inside one or both handles. Hopforward so that your suspended foot is roughly30cm ahead of the pulley.l Slowly bend your front leg into a lunge whiledriving your suspended leg straight back. Make sureyour front knee doesn’t move ahead of your toes.beginneradvancedbeginneradvancedOne-leg curll Lie face up with both heelsin the machine. Keep oneleg straight while you curlthe other heel towards yourglutes, raising your hips asyou do so.Pistoll Holding both handles, raiseone leg slightly, engage yourcore and find your balance.l Squat down on standingleg, pointing handles tothe pulley.l Push through your heelto return to the start.Side lungel Holding both handles,lunge to one side of the pulley,stepping to the same sidewith your trailing leg.l Return to the startingposition and repeat on theother side.Suspended lungerotationl Do a suspended lunge.When you return to the startposition, rotate to touchyour front leg with theopposite arm.mensfitnessmagazine.com.au | MF | 127