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Yearlong Workout Plan (Ph I, W I)

Phase I Workout I

3 Cable Pull-Through

Sets: 3 Reps: 12-15, 8-12, 6

Attach a rope handle to the low pulley of a cable station and straddle it, facing away from the station. Take a few steps forward to put tension on the cable (A). With your lower back in its natural arch, bend your hips backward, allowing the cable to pull your hands through your legs. Stop when you feel your lower back is about to round (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.