The Witcher's Workout: 5 Exercises from Henry Cavill

1. Romanian deadlining with elastic around the hips

This exercise works well for the extensors of the back, glutes and hamstrings. And the elastic band around the hips increases the load on the gluteus medius and small muscles.

There are ribbons in almost any gym. Typically, they lie in the fitness room next to bodybars and small dumbbells. Ask the instructor.

Place the elastic on your hips near your knees and place your feet shoulder-width apart while stretching the expander.
Bend over to the bar with a straight back and grab the bar with a straight grip wider than your shoulders. Holding the barbell in your hands, straighten. This is the starting position.
Keeping your back straight, lower the barbell to the middle of your lower leg. The lowering phase should last four seconds.
Lock the position for two seconds. Make sure that the back remains straight and the lower back does not round.
Straining your buttocks, return to the starting position and repeat.
Do three sets of 10 reps.

2. Hypertension on GHD

Excellent exercise for strengthening the extensor muscles of the back, glutes and hamstrings. If you have such a simulator in the gym, be sure to use it.

Adjust the machine to your height and insert your legs between the rollers.
Take your hands behind your head and lower yourself to a right angle in your pelvis.
Raise the body to a full extension in the pelvis, tighten the buttocks and linger in this position for two seconds.
Do three sets of 10 reps.

3. Static retention on the oblique abdominal muscles

This exercise builds a good muscle corset: it strengthens the internal and external oblique muscles of the abdomen, uses the muscles of the back and buttocks. You can do it on a crossover or with an expander belt, hooking it over the rack.

Attach the soft, closed handle and grasp the handle with both hands.
Step away from the crossover, pulling on the cable, and stand sideways to the machine, pressing the handle to the middle of your chest.
Stretch your arms forward and hold the handle straight in the center of your body.
Make sure that the hips and shoulders are level, the body does not twist to the side.
Hold this position for 30 seconds, then turn the other side to the crossover and repeat.
Do three sets on each side.

4. Setting the dumbbells in three positions

The exercise pumps the middle and front deltoid muscle bundles in one approach.

Take dumbbells and lower your arms to the sides of your body. Lower your shoulders and bring your shoulder blades together, tighten your abs and buttocks.
Raise the dumbbells to the sides to shoulder level. Turn your hands with your fingers downward, slightly bend your elbows to protect the joint.
Lower it to its original position, and then raise it again, but not clearly on the sides, but directing it slightly forward. At the highest point, the arms should be abducted from the body in a horizontal plane by about 45 °.
Lower your arms, and then raise them clearly forward in front of the body. Then repeat the bundle from the beginning.
Do 15 repetitions, do three sets.

5. Alternate lifting of dumbbells for biceps

This exercise pumps the biceps well and strengthens the muscles of the forearms.

Stand up straight with dumbbells in hand. Bend your elbows at an angle of about 30 °, turning your wrists with your fingers towards you. This is the starting position.
Take turns lowering your arms with dumbbells and return them to their original position. At the top point, slightly turn your forearms outward (point your little fingers at the ceiling).
Do it smoothly and under control, do not swing the body, do not break the line of the wrists.
Do three sets of 10 times for each arm.

You don't have to do all of these exercises in one workout. Add them to your plan depending on how the training process is built. For example, if you prefer two-day splits, add Romanian deadlift and hyperextension on leg day, and spread, hold, and biceps curl into your upper body workout.

If you train your whole body for each workout, do these exercises 1-2 times a week, alternating with other movements for the same muscle groups. For example, the Romanian deadlift with an elastic band can be alternated with the classic deadlift, sumo deadlift or wide grip, and static hold - with Russian twisting with a medicine ball or side bends with a kettlebell in hand.