Waterbury - Elite Physique: The New Science of Building a Better Body

ELITE PHYSIQUE

The New Science of Building a Better Body

Chad Waterbury, PT, DPT, MS

Library of Congress Cataloging-in-Publication Data

Names: Waterbury, Chad author.

Title: Elite physique : the new science of building a better body / Chad Waterbury.

Description: Champaign, IL : Human Kinetics, 2022. | Includes bibliographical references.

Identifiers: LCCN 2021017929 (print) | LCCN 2021017930 (ebook) | ISBN 9781718203785 (paperback) | ISBN 9781718203792 (epub) | ISBN 9781718203808 (pdf)

Subjects: LCSH: Bodybuilding. | Muscle strength. | Weight training.

Classification: LCC GV546.5 .W37 2022 (print) | LCC GV546.5 (ebook) | DDC 613.7/13--dc23

LC record available at https://lccn.loc.gov/2021017929

LC ebook record available at https://lccn.loc.gov/2021017930

ISBN: 978-1-7182-0378-5 (print)

Copyright 2022 by Chad Waterbury LLC

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This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of June 2021, unless otherwise noted.

Acquisitions Editor: Michael Mejia; Developmental Editor: Laura Pulliam; Managing Editor: Shawn Donnelly; Copyeditor: Patricia L. MacDonald; Permissions Manager: Martha Gullo; Graphic Designer: Julie L. Denzer; Cover Designer: Keri Evans; Cover Design Specialist: Susan Rothermel Allen; Photographer (cover): MRBIG Photography/iStock/Getty Images; Photographer (interior): Chad Waterbury; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: Human Kinetics; Printer: Walsworth

We thank The Prehab Guys in Los Angeles, California, for providing the location for the photo shoot for this book.

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Printed in the United States of America10987654321

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This book is dedicated to all the good teachers, nurses, paramedics, doctors, soldiers, Marines, firefighters, and police officers out there.

LOWER BODY

Chapter 5Lower Body Training

Goblet Squat

Barbell Back Squat

Front Squat

Zercher Squat

Jump Squat

Belt Squat

One-Leg Squat

Split Squat

Bulgarian Split Squat

Split Jump Squat

Reverse Lunge

Deficit Reverse Lunge

Forward Lunge

Step-Through Lunge

Lateral Lunge

Step-Up

Lateral Step-Up

Deadlift

Sumo Deadlift

Trap Bar Deadlift

Romanian Deadlift (RDL)

Staggered-Stance Romanian Deadlift

One-Leg Romanian Deadlift

Kettlebell Swing

Alternating Kettlebell Swing

Hip Thrust

Staggered-Stance Hip Thrust

Slider Leg Curl

Slider One-Leg Curl

Standing Fire Hydrant

One-Leg Calf Raise

Elevated One-Leg Calf Raise

One-Leg Hop

Chapter 6Core Training

Hardstyle Plank

One-Leg Hardstyle Plank

Swiss Ball Rollout

Hand Walkout

Side Plank

Stacked Side Plank

One-Leg Side Plank

Stir the Pot

Pallof Press

Half-Kneeling Pallof Press

Tall-Kneeling Pallof Press