Man 2.0 Engineering the Alpha (31 page)

  Grab a barbell with an overhand grip that's just beyond shoulder-width and hold it at arm's length in front of your hips. Your knees should be slightly bent and chest pushed out. This is the starting position.

  Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor.

  Pause, then raise your torso back to the starting position.

 A3 
Barbell Bent-Over Row
8 reps

  Grab a barbell with an overhand grip with your hands about shoulder-width apart.

  Hold the bar at arm's length, and then bend at your hips and lower your torso until it's almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched.

  Squeeze your shoulder blades together and pull the bar up to your upper abs.

  Pause, then return the bar back to the starting position.

 A4 
Hanging Knee Raise
10 reps

  Grab a chin-up bar with an overhand, shoulder-width grip. If this is too hard, set up elbow straps and hang from the bar.

  With your feet together and knees slightly bent, raise your hips and lift your thighs toward your chest.

  Stop when the top of your thighs are just above parallel to the floor, pause, and then lower your legs back to the starting position.

 A5 
Body-Weight Bulgarian Split Squat
8 reps per leg