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XS rate ere aera) - _ either the close grip or AFL champion Dustin Martin shares some of the ee ayers an) exercises he does to build strength and muscle ™ = tre Ret eee hu Renter Pees Rk ee ag BATTLE ROPES | — , height. Ensure your se is borolo WEEE eo Ula lale) pce ropes, get in lererrenc rin’ astro! . SEC oa eis) your core, then throw the >mbines al training up and MOT neeTLO Seng. the bar up. Control on eliness and mindfu alternating fashion, tivate ar Go hard for 40 seconds Heo eee ‘ Peg sy h their fitness g ‘oras long as you can to complete your workout. Ce hse a LAT PULLDOWN ab the bar with palms f away from you and slightly wider than shoulder width apart. Pull ALTERNATING DUMBBELL : HAMMER CURLS Your hands as hooks, initiate th is facig rwards. Cut one dumbbell DUMBBELL SHOULDER FLY through your elbows and drag your ti J tall holding dumbbells next to shoulder blades back and down. Keep down. Ensure your body stays still during /our thighs. Leading with your elbo: pulling the bar to the top of your chest a nentum bring the dumbbells to shoul ring your ches up and your slightly forward of y shoulders don't roll for ontrol complete that rep. repeat the same on the back up. ide. Repeat for three sets of 8-10 reps. Repeat for three sets of 10-12 rep: Repeat for three sets of 8-10 reps. Drip Fitness by Dustin Martin is available to download via the App Store. iii tui
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