The Derek Jeter Workout

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Published on December 11, 2012 with No Comments

To ensure peak performance as he becomes older, Derek Jeter, the veteran 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.

THE WORKOUT
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
1) Barbell Squat
Do eight to 12 reps.
2) Dumbbell Deadlift
Do eight to 12 reps.

SUPERSET #2
1) Barbell Lunge
Do eight to 12 reps with your right leg, and then switch to your left leg and repeat.
2) Single-Arm Neutral-Grip Dumbbell Row and Rotation
Do eight to 12 reps on each side.

SUPERSET #3
1) Dumbbell Incline-Bench Press
Do eight to 12 reps.
2) Pullup
Aim for 10 reps.

-via Men’s Health

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