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To get your muscles limber before lifting, mimic what you’re going to ask them to do, says Murray’s fitness trainer Jez Green.
Wearing a weight belt (Murray loads his with 20kg), grab a pull-up bar with an overhand grip. Do a little light stretching after your workout, followed by 10 minutes in an ice bath at 10 degrees, if you can get to one. Read more about Andy Murray's training in our exclusive interview, then try his cardio workout. Please tick if you would prefer not to receive news & special offers from Hearst Magazines UK. Bend at the knees, and drive explosively, jumping and landing on the box with your feet flat.


Walk across the room, taking as large strides as possible, and bending so that your front knee is parallel with the floor at every step. Pull with both hands until your chin is level with the bar, then lower, to challenge your lats and biceps. Pass it like a basketball to your partner, making sure you work as quickly and explosively as possible. Bend at the knee, and explosively jump sideways, bending your knee again as you land to absorb the impact. Pull the cable from above your right shoulder, across the front of your body, then return to the start.
Using your core rotation for explosive power, throw the ball as hard as you can to your partner.


Two hours later, perform some heavy static stretching and go for a massage – if you can get it past your boss, that is. Keep your chest out, back straight and bend at the knees and hips until your quads are parallel with the floor.
Drive your heels into the floor and straighten at the waist, so you pull the barbell up in front of you.



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