Work Out Like Dwight



Bryan Meyer (far right) puts Dwight Howard through the paces.

Ashley Mckibben

A dedicated workout regimen won’t turn you into a basketball phenom like Dwight Howard, the subject of our cover story, but it could help you get as fit as him. Howard’s personal performance coach, Bryan Meyer, says the goal of the workouts he puts Howard through “is to make Dwight the best movement athlete possible.” Here in his Altamonte Springs fitness studio, Meyer demonstrates five exercises that he runs Howard through. He recommends the series for a full-body workout, doing three to four sets of 10-12 reps for each exercise.
 

 

Drop Pull-Ups

Routine: 1) Using pull-up bar or handles, raise yourself; 2) slowly lower yourself after each pull-up. (After three to four weeks, increase your hold time at the top to 5 seconds.) Strengthens: Shoulders, back, biceps, lats, traps, forearms
 


 

X Factor

Routine: 1) Kneel at a cable weight machine and keep your back straight; 2) with cables crossed, pull only as much weight as you can while staying in perfect form; 3) raise your arms outstretched and over your head; 4) hold that position for a few seconds; 5) slowly release. Strengthens: Lats, traps, forearms, glutes, delts and back
 


 

Suspension Progressive Pull-Ups

Routine: 1) Using straps suspended from ceiling, pull yourself up slowly while keeping your spine straight; 2) hold position at the top; 3) lower yourself slowly.
Strengthens: forearms, biceps, shoulders, back, core stabilization
 


 

Single-Leg Box Squat

Routine: 1) Stand with one foot on a box (12 inches high for beginners, 18 to 24 inches for advanced) and the other off of it; 2) keep your spine straight, with your ears in line with shoulders and hips as you squat on the stable leg; 3) slowly return to standing position
Strengthens: Glutes, quads, hamstrings, ankles
 


 

Super Plank to Howard Crossover Push-Up

Meyer came up with this exercise specifically for his superstar client.
Routine: 1) Assume a push-up position with feet spread apart, forearms flat and chin over wrists; 2) rise, arms extended, palms flat; 3) cross right arm over the left, then move left arm back across from right; 4) do a push-up; 5) reverse direction back to center; 6) do a push-up, but return to position No. 1 on the downward motion; 7) repeat step 2; 8) perform crossover to your right, with our left arm crossing the right. Each push-up is a rep.
Strengthens: Hip and spine stabilization, triceps, chest and shoulders

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