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Year Long Workout: Phase IX, Workout B

1A Single-Arm Overhead Squat

Sets: 2-3 Reps: 8 (each arm) Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in one hand and press it straight overhead [1]. Keeping your lower back in its natural arch, squat down as far as you can [2], and then extend your hips and knees to return to the starting position. That's one rep. Complete all your reps, and then switch arms and repeat.

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