Feel Functional, Create Curves

WORKOUT: ALEXA TOWERSEY alexatowersey.com // @actionalexa HAIR & MAKEUP: NICOLE KENE nicolekene.com // @nicolekene_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou_

Our cover model Alexa Towersey is known as the ‘model whisperer’ for a reason – she knows how to create body shapes to die for. What’s less known is that she’s also a stickler for form, and one of the most knowledgeable trainers in the country when it comes to ensuring movement patterns that help you stay fit and healthy, and lifting even heavier. Trust us, you don’t want to miss this full body workout that kicks both your aesthetic and performance goals.

This workout is what I would classify as ‘functional bodybuilding’: it targets all the body’s fundamental movement patterns and prepares you for training in the gym and for movements you perform in everyday life. The focus of this workout should be on the quality of the movements and mind-muscle connection above all else.

THE WORKOUT: When selecting the correct weight to use for each exercise, aim for a rated perceived exertion (RPE) of seven to eight. This means you should be able to hit all the prescribed reps with good form, but with a couple left in the tank. You are not training to failure.

The workout is divided into three parts: Supersets A1 and A2 – larger, compound exercises aimed at developing full body strength. Triset B1, B2 and B3 – accessory exercises. These will give you ‘functional’ hypertrophy (muscle growth), structural balance and core strength and stability, while addressing any body imbalances. Supersets C1 and C2 – core-specific exercises, aimed at stabilising and strengthening the spine, improving your positioning in all your major lifts and helping to prevent injury.

FREQUENCY: Perform this workout twice per week. Change up your second session by swapping each exercise for one with an opposing movement pattern. For example, swap the squat ( ‘push’ movement) for a deadlift (‘pull’ movement) and swap the bent over row (‘pull’ movement) for a bench press (‘push’ movement). For the unilateral (single arm/leg) exercises, you can change the plane of the movement. For example, switch out a reverse lunge for a lateral or curtsy lunge. Try and include a combination of horizontal exercises (bench, floor press, bent over and seated row) and vertical movements (pullups, chin ups and overhead presses) for the upper body. SUPERSET EXERCISE REPS/TIME REST ROUNDS

A1 Zercher squat A2 Underhand barbell bent over row

B1 Alternating arm kettlebell floor press in glute bridge

B2 Staggered stance kettlebell Romanian deadlift 6 – 8 60 seconds 8 – 10 60 seconds

20 60 seconds

8 per side 60 seconds

B3 Double kettlebell rack hold reverse lunge off plate 12 per side 60 seconds 4

C1 Reverse hyper hold off bench

C2 Weighted straight arm plank 60 seconds No prescribed rest 60 seconds 3

Zercher squat This incredible lower body exercise also builds your upper back and your anterior core, and challenges your biceps.

Step 1 Use a weight rack to safely load the bar into the crook of your elbows. Position the bar close to your body.

Step 2 Keeping your entire body tight and engaged, ‘pull yourself down’ into the bottom of your squat position. Below parallel is best for glute and hamstring engagement, but only go as low as you can while maintaining a neutral spine. W O R K O U T T I P T O W E R S E Y Put a towel underneath the bar to make the movement more comfortable.

Try and include all the planes of motion in your training: sagittal, frontal and transverse. The sagittal plane cuts the body into left and right halves (forward and backward movements), while the frontal plane cuts the body into front and back halves (side to side move ments). The transverse plane is all about rotational movements. PROGRAMMING TIP

Step 3 Push the floor away through your heels and explode back up to the starting position. Repeat for the specified number of repetitions.

Underhand barbell bent over row This horizontal pulling movement primarily targets the mid to upper back, while addressing trunk stability and improving strength in the hinge position. Performing the exercise with a supinated (underhand) grip allows the biceps to work harder and makes the lift up to a third stronger.

Step 1 Hold the barbell in front of the body, with the hands just outside the line of the thighs, and soften your knees.

Step 2 Performing a Romanian deadlift, lower the bar to where your body is almost horizontal (most likely mid shin) and maintain this bottom position. Keep your neck in line with your spine and torso braced. This is your starting position. Step 3 Pull your elbows back, drawing the barbell up to your bottom rib. Pause, squeezing your elbows in, before lowering the bar back to the starting position. Repeat for the specified number of repetitions. The more horizontal you can position your body, the better you will target the mid back and lower traps. A more vertical position will recruit the upper traps, which is not desired by most females. T O W E R S E Y A L E X A WORKOUT TIP

Step 2 Lower one arm so that your elbow touches the ground, before pushing the kettlebell back up to the starting position. Alternate arms until you have completed all the prescribed reps. Alternating arm kettlebell floor press in glute bridge The floor press is a classic bodybuilding lift that emphasises the involvement of the triceps. For those with shoulder issues, it’s a fantastic alternative to a bench press due to the more limited range of motion, and the fact you can’t use any momentum to complete the lift. Pressing from the bridging position means that your core is challenged throughout the movement, and because you’re able to transfer energy from the floor through the hips and into the upper body, you should be able to lift more in this position.

Think about pulling your ribs down so they stay ‘connected’ with your pelvis. This keeps your core engaged and protects your lower back. T O W E R S E Y A L E X A WORKOUT TIP

Step 1 Press the kettlebells up towards the ceiling, placing them directly in line with your shoulders. Drive your hips up towards the ceiling, squeezing your glutes. This is the starting position.

Staggered stance kettlebell Romanian deadlift The Romanian deadlift develops strength and muscle in the posterior chain, while lengthening the hamstrings. Single leg work is important for people with imbalances (which is a good proportion of the population), as it improves balance and hip stability, addressing strength asymmetries and improving athletic performance. That said, it is extremely difficult to maintain balance during single leg hip hinging exercises, so most people avoid them. The staggered stance negates this issue by allowing the back leg to anchor the body in the right place.

Double kettlebell rack hold reverse lunge off plate The reverse lunge is all about acceleration and power generation. By leaning forward slightly, this exercise creates more activation of the hamstrings and glutes, and less stress to the knees. Standing on a plate increases your range of motion and eccentric (lengthening) stress of the movement. You can also load this exercise with a barbell on your back or holding weights by your sides, but I love the double kettlebell rack position because it works the upper back and core to a whole new level.

Step 1 Place your feet hip distance apart, then step one foot back so your toe aligns with the heel of the front foot. Keeping your spine and neck neutral, soften your front knees.

Step 2 Lead the movement by pushing your hips back. Your range of motion is dictated by how far you can push your hips back without rolling your shoulders forward of losing you neutral spine.

Step 3 Push the floor away through your front foot to return to the starting position. Complete the prescribed reps on one side before switching to your other leg.

Step 1 Stand on a plate with your feet hip distance apart and kettlebells racked in front of you (rather than resting on your shoulders).

Step 2 Step one foot back until your knee grazes the ground, keeping your front shin vertical.

Step 3 Pull yourself up to the starting position through your front heel. You can complete all of the prescribed reps on one leg before switching to your other leg, or you can alternate legs until all of the prescribed reps are completed.

Reverse hyper hold off bench The reverse hyper develops strength in your lower back, glutes and hamstrings without placing additional impact or stress through the lower back. Holding this position isometrically adds an even greater challenge, given you can’t use any momentum. You can load this exercise by placing a weight on the back of your legs.

Step 1 Lay facedown on a bench, with your hips placed directly above the edge of the bench.

Step 2 Pull your belly button in and lift your legs so they are parallel with the rest of the body, squeezing your glutes.

Step 3 Hold this position for the prescribed amount of time.

Weighted straight arm plank Performed correctly, the plank builds resilience through the core and can be incredibly beneficial for those who struggle to maintain neutral spine in their bigger lifts, such as the squat, deadlift and overhead press. The straight arm version of the plank encourages shoulder stability, while adding weight increases the load for improved lung capacity and back strength, in addition to providing a cue to push up.

Step 1 Place your hands directly underneath your shoulders and your feet hip distance apart.

Step 2 Push the floor away and think about being broad across the upper back, while drawing your belly button towards your spine and squeezing your glutes.

Step 3 Hold for the prescribed amount of time or until you can no longer maintain a neutral spine. S