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Yearlong (Ph IX, W III)

3a Weighted Back Raise

Sets: 3

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.


Exercise Step: