Slow and controlled. It’s a phrase you often hear in the gym. The thing is, you can also move quickly.

And to build muscle and protect your joints from injury, you need to challenge your body to be explosive on some exercises, then be patient and slow on others.

That’s the game plan with this workout: do it three or four days a week.

Directions: Complete the warm-up, then do the exercises in order. Rest 60 seconds after each movement. Pay attention to tempo notes as well; we’ll tell you if you should focus on speed with your movements, or if slowing down will serve you better.

Warm up

• Reverse lunge to reach and turn

Tyler Joe

Tyler Joe

Start standing with your arms at your sides, then step back with your right leg and lower yourself into a reverse lunge.

Let your back knee touch the ground. Reach both arms overhead, stretching your back and chest. Next, bring your hands together and rotate your shoulders as far as possible to either side. Stand upright and repeat on the other side. This is 1 repetition; do 3 sets of 5.

Coaching

• One Arm Split-Stance Snatch – FOCUS ON SPEED

Tyler Joe

Start standing, holding a dumbbell in your left hand. Push your butt back slightly and bend your knees. Standing explosively, clench your glutes and jump off the floor slightly. As you do this, pull the dumbbell up towards your chest, keeping it close to your body. Hit it overhead, squeezing your abs and glutes; land with your right leg in front of your body and your left leg behind, both knees bent. This is 1 repetition; do 5 per arm. Rest 30 seconds; do 5 sets.

Tyler Joe

Start standing with your feet shoulder-width apart, holding a dumbbell against your chest. Step your right foot back so that your toes line up with your left heel, then lift your right heel off the floor; the majority of your weight should be on your left leg. Push your butt back and bend your knees, squatting down. Press explosively. Return to the start and repeat on the other side. This is 1 repetition; do 6.

• Alternating gluteal bridge press

Tyler Joe

Lie on your back, dumbbells directly on your shoulders, feet close to your buttocks. Tighten your glutes and abs by lifting your butt off the floor. It’s the beginning. Without moving the left dumbbell, lower the right dumbbell to your shoulder; press it. Repeat on the other side. This is 1 repetition; do 10. Rest 40 seconds; do 3 sets.

• Paused Romanian Deadlift – SLOW IT DOWN

Tyler Joe

Start standing with your feet shoulder-width apart, dumbbells held by your side. Keeping your abs tight and the dumbbells close to your body, push your butt back and lower your torso toward the floor. Stop lowering when you feel your hamstrings tighten or you start to feel your back round, whichever comes first. Take 3 seconds to lower, then pause for 1 second. Stand tall and squeeze your glutes. This is 1 repetition; do 10. Rest 60 seconds; do 4 sets.

• Alternate Row Dead-Stop Step-Back – FOCUS ON SPEED

Tyler Joe

Start standing with your feet shoulder-width apart, a dumbbell on the floor between your legs. Push your butt back and step back with your right leg. Your left shin should be perpendicular to the ground. Keeping your hips and shoulders straight, grab the dumbbell with your right hand, squeeze your shoulder blades together, and row it up to your rib cage. Come down, reverse the movements, then repeat on the other side. This is 1 repetition; do 8. Rest 60 seconds; do 4 sets.

• Prone Pulsing Superman – SLOW IT DOWN

Tyler Joe

Lie on your stomach, arms and legs straight. Squeeze your glutes by lifting your thighs off the floor. Squeeze your shoulder blades and mid-back muscles as you lift your upper chest. It’s the beginning. Squeeze your back and glutes harder, raising your torso and legs higher. Go back to the start. This is 1 repetition; do reps for 45 seconds. Lower yourself to the floor and take 2 deep breaths each time your form slips. Rest 30 seconds; do 3 sets.

This story originally appeared in the MARCH 2022 issue of Men’s Health.

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