Yearlong (Ph II, W I)

1 Good Morning

Sets: 2-4 Reps: Work up to your 5RM

Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat rack and step back. Tighten your abs and bend your hips as far back as possible and lower your torso until you feel your lower back is about to round-you must keep the arch in your lower back at all times. Contract your glutes and push your hips forward to return to the starting position. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you’ve found your 5RM, perform two to four sets with that weight or a load that’s a little lighter.


2 L-Sit Pullup

Sets: As many as needed Reps: 50

Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Bend your hips 90 degrees so that your legs are straight out in front of you (your body will form an “L” shape). Pull yourself up until your collarbone touches the bar. Perform 50 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


3 Keystone Deadlift

Sets: 3 Reps: 12-15, 8-12, 6

Hold the bar at arm’s length and, keeping your lower back arched and chest out, push your hips back and lower the bar until it touches your knees. Keep the bar in contact with your thighs the entire time. Squeeze your glutes and extend your hips to come back up.


4 One-Arm Dumbbell Bench Press

Sets: 3 Reps: 12-15, 8-12, 6 (each side)

Hold a dumbbell in one hand and lie back on a bench as in a normal dumbbell bench press. Press the weight over your chest.


5 Swiss-Ball Pike

Sets: 4 Reps: 20-25

Get into pushup position and rest your shins on a Swiss ball. Raise your butt up in the air with your legs straight, rolling the ball toward your arms.


6 Tabata Interval

Sets: 1 Reps: Perform each exercise for 20 seconds

Perform the following exercises in succession (not pictured):

  • burpees
  • pushups
  • jumping jacks
  • body-weight squats

Spend 20 seconds on each, performing as many reps as possible. Rest 10 seconds between exercises. Repeat once more for a total of four minutes’ work.

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