Yearlong (Ph IX, W III)

1 Good Morning

Sets: 4 Reps: 8

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.


2 Close-Grip Incline Bench Press

Sets: 3 Reps: 8-10

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand grip, hands inside shoulder width. Lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up.


3a Weighted Back Raise

Sets: 3

Hold a weight plate against your chest or behind your head and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees. Extend your back so that your body forms a straight line. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the walking dumbbell overhead press.


3b Walking Dumbbell Overhead Press

Sets: 3

Hold a dumbbell in each hand at shoulder level. Begin walking and press the dumbbells overhead. Continue pressing and walking for 30 seconds. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the L-sit pullup.


3c L-Sit Pullup

Sets: 3

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 reps for 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).


4a Swiss-Ball Jackknife

Sets: 3 Reps: 12-15

Get into pushup position, resting your feet on a Swiss ball. Contract your abs and roll the ball toward your arms until your knees nearly touch your chest.


4b Russian Twist

Sets: 3 Reps: 12-15 (each side)

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, then reverse the motion, twisting as far as you can to the left. Do not let your feet come off the floor.

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