Performing the same exercises over and over again soon becomes dull and limits your muscle growth. Incorporating variations on traditional moves into your routine will shock your body into new growth and improve your performance.
Top trainer Gideon Remfrey turns standard exercises such as the deadlift into multi-faceted, multi-plane exercises such as the single leg Romanian deadlift to row, and the side lunge with reverse cable woodchop.
"They require lots of energy," says Remfrey, "Which means you get a big calorie burn, and are mentally tough. They’re also quite sporty – the side lunge with reverse cable woodchop is similar to the movement you might make when playing a backhand in squash."
Single leg Romanian deadlift to row
Sets 3 Reps 9-12 each side
Retract your shoulders and lift one leg slightly behind you. Lean forwards from the hips and, at the bottom of the move, row the dumbbells. Lead with your elbows rather than your upper traps and squeeze your shoulder blades together.
Side lunge with reverse cable woodchop
Sets 3 Reps 9-12 each side
Lunge with your right leg, with your toes pointing forwards and your torso upright. Chop up and over your right shoulder, keeping your hips facing forwards and your arms locked, so that the rotation comes from your torso.
