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Year Long Workout: Phase V, Workout A


2A Swiss-Ball Leg Curl

Sets: 2-3 Reps: 15 Tempo: 311 Rest: 0 Seconds

Lie flat on your back with arms out to your sides, palms up, and your heels resting on a Swiss ball. Contract your glutes to drive your heels into the ball, extending your hips until they are suspended in the air [1]. Contract your hamstrings to bend your knees, rolling the ball toward your body [2]. Slowly straighten your knees to let the ball roll back while keeping your hips elevated. That's one rep.

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