Cena's Five Essential Exercises
Want the body of a WWE superstar? Train the way the world champ does.
by Rob MacIntyre
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These are the exercises that have been the most useful in keeping John Cena healthy and making him stronger. If they're not in your routine already, add as many of them as you can to build a powerful, balanced body. Where we could, we show Cena doing the exercises.
Glute/Ham Raise
One of John's favorites because of its difficulty and its many benefits. Hamstring strength was a weakness of John's, so he worked hard to improve it. Unfortunately, not all commercial gyms have the glute/ham apparatus, but if you can find one, give it a try. It corrects muscle imbalances, thereby preventing injury, and can help you become a more explosive athlete.
HOW TO DO IT: Secure your feet against the back plate of the apparatus and rest the middle of your thighs on the pad. Keeping your lower back in its natural arch, straighten your knees, lowering your body toward the floor. Stop when you feel your back is about to lose its arch [1]. Tuck your chin to your chest and explode back upward, bending your knees and pulling with your hamstrings to raise your body straight and vertical [2]. That's one rep. Use a spotter at first, as beginners can find it difficult to complete even one rep. Try to get strong enough that eight reps is no challenge.
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