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Year Long Workout: Phase IV, Workout A

1B Single-Leg Deadlift

Sets: 2-3 Reps: 8 (each side) Tempo: 211 Rest: 60 Seconds

Hold a dumbbell in one hand and, keeping your lower back in its natural arch, bend at the hips and rest your opposite hand on a bench for support. Allow the arm holding the weight to hang straight down [1]. Row the weight to the side of your chest [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on one side, and then switch sides and repeat.

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