The Derek Jeter Workout

When living in New York City, you must make a very important decision.

yes, ABZ, I still have these teNeues notecards!

I pick the Yankees. And I pick Derek Jeter. (which, in contrast to popular belief, is not pronounced like the orange cheese...wink.)

I saw a reference to this on my twitter-feed this morning and thought I'd share. I'm always posting about "girlie" things - so this is for you, P.

The Derek Jeter Workout, from Men's Health Magazine

"To ensure peak performance as he becomes older, Derek Jeter, the 35-year-old all-star shortstop for the New York Yankees, uses a workout like this one to help him stay in the game. Focus on these moves for a chance to put up MVP-like numbers and defy your age.

Warm-Up

Get loose with old-school calisthenics before each training session. Researchers at the United States Military Academy have found that this approach helps you sprint faster, jump higher, and throw harder immediately afterward. Do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats.

Each of the following three supersets pairs a pushing exercise with a pulling exercise. This helps prevent muscle imbalances that can lead to injuries and builds a symmetrical physique. Do the two moves in each superset back-to-back without taking a breather, and then rest for one minute before progressing to the next superset. Complete three sets.

Superset #1

Barbell Squat
Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back. Your feet should be shoulder-width apart, knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back naturally arched and your knees in line with your toes. When your thighs are parallel to the floor, pause, then drive your heels into the floor and push back to the starting position. Do eight to 12 reps.

Romanian Deadlift
Stand and hold a weighted barbell with a pronated grip, at arm's length. Feet are shoulder-width apart and knees slightly bent. Keep your head up, shoulders back, and lower back arched as you lower the bar toward the floor while keeping your knees slightly bent. Push your hips backward to start the movement, so much, in fact, that your toes may start to rise as the weight is lowered. Your range of motion will be dictated by your hamstring flexibility. Do eight to 12 reps.

Superset #2

Barbell Lunge
Grasp a weighted barbell with your hands slightly more than shoulder-width apart. Raise it over your head and lower it so it rests across the back of your shoulders. Spread your feet so they're shoulder-width apart. Now step forward as far as possible with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. (Make sure your front knee doesn't extend beyond your toes.) Meanwhile bend your rear knee until it nearly touches the floor. Pause, then push yourself to the starting position as quickly as you can. Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.

Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do eight to 12 reps on each side.

Superset #3

Dumbbell Incline-Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do eight to 12 reps.

Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Read more here.

Don't be shy, ladies. It's always good to jazz up your workout routine and mix in some strength training.

Jeter's doin' something right!

until next time,

g