Ryan Lochte's Workout: Good Mornings - Nissan Innovation for Endurance

It's not everyone who'd want to greet the morning with this tough move, but it's a regular part of the rigorous workout Olympic gold medalist Ryan Lochte does with Matt Delancey, his strength and conditioning coach at the University of Florida, Gainesville. To do Good Mornings as part of your strength regimen, try 4 sets of 6 reps each, with 45 to 60 seconds of rest between sets using resistance bands (experiment to find the color/resistance that's best for you). This move works the posterior chain, says Matt, including core, glutes, and hamstrings. You can also use a medicine ball or barbell instead of a resistance band. For each rep, keep your butt back, load your hips, and squeeze your glutes. Finish each rep tall, keeping the neck neutral. You can also super-set Good Mornings with Neutral Grip Pull-ups.

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