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Yearlong (Ph II, W I)

1 Good Morning

Sets: 2-4 Reps: Work up to your 5RM

Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat rack and step back. Tighten your abs and bend your hips as far back as possible and lower your torso until you feel your lower back is about to round-you must keep the arch in your lower back at all times. Contract your glutes and push your hips forward to return to the starting position. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.

  

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