JOJO BAT T E N
it as I would like, so weekends are a great chance to get in full recovery sessions. My body needs to be able to perform at its peak at all times, so I need to take care and maintain it with regular massage and physio.”
HACK SQUAT Stand with legs shoulder-width apart, toes slightly pointed out. Squat down slowly, then drive through the heels to return to the start.
never stop grinding 12 We
“I feel lucky to work in an industry that combines all my passions. But it isn’t luck that got me here – it’s been hard graft. The film industry is tough and involves very long hours. It requires lots of sacrifices, but the final results are always worth the effort. It’s incredibly satisfying watching the final edit on the big screen, and I never dread going to work on a Monday morning.”
BATTLE ROPE WAVE Grip each rope. Alternate arms, making choppy waves, and engage your entire body by extending your legs, torso and arms during each repetition.
J O J O B AT T E N ’ S
J O J O B AT T E N ’ S
L O W E R - B O DY W O R K O U T
TRAINING SPLIT MONDAY TUESDAY
DIRECTIONS: perform these exercises when you want to work your lower body’s posterior chain (including glutes and hamstrings). EXERCISE
WEDNESDAY THURSDAY
UPPER-BODY PULL LOWER BODY (QUAD-DOMINANT) UPPER-BODY PUSH LOWER BODY (POSTERIOR CHAIN) ACTIVE RECOVERY TOTAL LOWER BODY ACTIVE RECOVERY
SETS
REPS
SMITH MACHINE HIP THRUST
5
15–20
ROMANIAN DEADLIFT
5
15–20
CABLE ROPE PULL-THROUGH
5
15–20
REVERSE HYPEREXTENSION
5
15–20
GLUTE-HAMSTRING RAISE
5
15
FOLLOW
STEP-UP WITH KNEE RAISE
5
20
JoJo Batten on Instagram @jojoltd.
EACH SIDE
FRIDAY SATURDAY SUNDAY
FEBRUARY 2018 / MUSCLE & FITNESS
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