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Year Long Workout: Phase IX, Workout A


1C Hitchhiker

Sets: 2-3 Reps: 15 Tempo: 311 Rest: 90 Seconds

Hold a dumbbell or weight plate in each hand and, keeping your lower back in its natural arch, bend at the hips and let your arms hang straight down [1]. Now raise your arms up and 90 degrees away from your sides until they're parallel to the floor (as if you were doing a lateral raise), thumbs pointing to the ceiling [2]. Reverse the motion to return to the starting position.

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