Yearlong (Ph IX, W III)
3a Weighted Back Raise
Hold a weight plate against your chest or behind your head and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees. Extend your back so that your body forms a straight line. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the walking dumbbell overhead press.