Heavy lower back work

Powerlift Good Mornings (start with a normal squat stance and a slight knee bend, push your ass back while keeping your back tight and arched until you touch the pins, which should be set so that you shoulders are 6-8 inches above parallel.) Do 3-4 sets x 5 reps. Use some weight on these. Use a belt.


Rack High Pulls- set the pins so that the bar is just above your knees. Then, from the pins pull and throw your hips and pull the bar to you chest in a high pull position. Use some weight on these.
3-4 set x 5 reps.


Db Shrugs- 3x15


Abs- Phipps sits- 25 reps, Ab wheel- 25 reps, V-ups- 35 reps


Have fun,


Coach George W. Phipps