Easter Michael - Maximus body: the physical and mental training plan that shreds your body, builds serious strength, and makes you unstoppably fit

ACKNOWLEDGMENTS

First and foremost I would like to thank my loving wife Lisa and my son Landon. Without the support of my family there is no way I could have completed this project. I would like to thank my mom and dad for always believing in me and molding me into the person I am today; Adam Campbell at Rodale Inc. for believing in my vision and commissioning this book; Michael Easter, my co-author, for the constant support, hard work, friendship, and not only guarding my vision but also for improving upon it; Jay Taylor and Shannon Baker from Lalo for offering their unconditional support in building the brand of Bobby Maximus; Matt Grossman for being a mentor and for some behind-the-scenes heavy lifting; Lisa Boshard, the founder of Gym Jones, for believing in me enough to place me in charge of the project. Finally, Id like to thank everyone who has trained with me over the years and who has influenced me. Ive been extremely fortunate to have had the opportunity to cross paths in a meaningful way with some of the best people in the world.

Bobby Maximus

Thanks to Adam Campbell at Rodale Inc. for hiring me to work for Mens Health and taking a chance on me with this book; Bobby Maximus, for inviting me into his world and trusting me to portray it correctly; my mom, for her constant encouragement and for being the strongest person I know; and Leah, the dogs, and Nana for the support and laughs.

Michael Easter

EXERCISES

Air Squat

Stand with your feet slightly wider than shoulder-width apart, toes forward, and your hands clasped in front of you. Push your hips back and bend your knees as if youre about to sit in a chair, and lower your body. Keep your torso as upright as possible. Go as low as you can, pause, and then push back up to the starting position.

Air Squat Hold

Stand with your feet slightly wider than shoulder-width apart, toes forward, and your hands clasped in front of you. Push your hips back and bend your knees as if youre about to sit in a chair, and lower your body until your thighs are parallel to the floor or below your knees. Keep your torso as upright as possible. Hold the position.

Air Squat Jump

Stand with your feet slightly wider than shoulder-width apart, toes forward, and your hands clasped in front of you. Push your hips back, dip your knees, and lower your body until your thighs are parallel with the floor or below your knees. Explosively jump as high as you can, your arms extending straight down toward the floor. Land softly, and repeat.

Ball Slam

Hold a medicine ball at waist level, and stand with your feet shoulder-width apart. While keeping your elbows slightly bent, explosively lift the ball overhead, and then slam it to the floor in front of you as hard as you can. Squat as you slam, dropping your hips toward the floor and grab the ball to repeat.

Barbell Back Squat

Hold a barbell across your back using an overhand grip. Your feet should be slightly wider than shoulder-width apart. Keep your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Push back to the starting position.

Barbell Bench Press

Lie with your back on a bench, holding a barbell overhead using an overhand grip thats just beyond shoulder-width apart. Lower the bar to your chest, and then push it back to the starting position.

Barbell Bent Row

Grab a barbell with an overhand grip thats just beyond shoulder-width apart. Keeping your back naturally arched, bend at your hips and knees and lower your torso so its almost parallel to the floor. Let the bar hang, slightly touching the floor, and then pull it toward your upper abs. Pause, and slowly lower the bar.

Barbell Clean

Place a loaded bar on the ground. Push your hips back, bend your knees, and grasp it with an overhand grip, at arms length in front of you. Explosively push your hips forward and stand, pulling the bar up to shoulder height. Catch it up near your neck, your elbows under the bar.

Barbell Deadlift

Stand in front of a barbell, the bar touching your shins. Bend at your hips and knees and grab the bar overhand, your hands about shoulder-width apart. Keep your low back straight and brace your core as you pull your torso back and up, thrust your hips forward, and stand up with the bar. Carefully lower the bar back to the floor, keeping it close to your body.

Barbell Front Squat

Hold a barbell using an overhand grip, your hands just outside your shoulders, and raise your upper arms until theyre almost parallel to the floor. Allow the bar to roll back to the tips of your fingers until it rests securely on your front shoulders. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. Squeeze your glutes as you return to the starting position.

Barbell Hang Clean

Hold a barbell with an overhand grip, at arms length in front of your hips. Push your hips back and slightly bend your knees. Now, explosively push your hips forward, pulling the bar up to shoulder height. Catch it up near your chest.

Barbell Jerk

Hold a barbell at shoulder height, your elbows bent and forearms vertical. Push your hips back as you explosively step your right foot forward and left foot back to generate momentum as you push the weight overhead.

Barbell Jump Squat

Hold a barbell across your back, using an overhand grip. Your feet should be slightly wider than shoulder-width apart. Keep your head up and chest high, push your hips back, bend your knees, and lower your body until your thighs are about parallel with the floor. Explosively jump as high as you can. Softly land, squat, and jump again.