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Year Long Workout: Phase X, Workout F


4 Dumbbell Swing/h4>

Sets: 2 Reps: 5 Tempo: 20 0 10 Rest: 60 Seconds

Holding a heavy dumbbell with both hands, get into an athletic, shoulder-width stance. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump [1], and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level [2]. Reverse the motion to return to the starting position-that's one rep-and immediately begin the second rep.

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