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Year Long Workout: Phase VI, Workout A

2 Hip-Extension Plate Drag

Sets: 2-3 Reps: 8-10 Tempo: 211 Rest: 90 Seconds

Place a light weight plate on a smooth floor so that you can slide it without much difficulty (wrapping the weight in a towel or using a polished wood floor would work well). Lie on your back on the floor and rest your heels on the far rim of the plate [1]. Contract your glutes and hamstrings to extend your hips in the air and bend your knees to drag the weight back toward you [2]. Slide your body back on the floor so that your knees straighten again. That's one rep.

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