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The Inventor of the Leg Raise Hyper Extension Exercise / Reverse Hyperextension Exercise tony@silaathletic.com


The Truth & History Of The Reverse Hyper Extension

Testimonials

"My name is George, and I have been suffering from back pain for quite some time. Fortunately I met Tony through a friend, bought his DVD and then started back exercise programs on the DVD. Since then I have noticed a lot of improvement, and I would recommend Tony's expertise to anyone because his method really work."

-George Kofi-Debra,
Security/Concierge, Eureka Security Co.

"I am currently attending college on a football scholarship. With the new levels of intensity that come with playing ball at this level I find the Reverse Hypers to be an integral part of my training."

-Tyson Woollard,
College Football Player.

Lower Back Strength Training Program For Serious Athletes

The Reverse Hyperextension and Hyperextension in Strength Training
Lower-Back Strength Training for Serious Athletes (Second Stage of Strength Training)

Serious Athletes Serious Athletes

This lower-back strengthening program can be applied to any sport and incorporated into each athlete's specific training program. (See Lower Back Conditioning Program)

There are many variations of lower-back training using the reverse hyperextension in combination with other exercises. Below I have outlined three different programs using the reverse hyperextension and hyperextension in combination. Strength training with resistance is performed twice a week, as the use of resistance demands greater recovery time. There will be a light day and a heavy day.

First, I want to stress the importance of light workouts. (If you train too heavy on your light days you will stall your progress.)

Second, understand that rest is as important as a workout.

Third, on light days stay between 40–60% of maximum.

Fourth, for better recovery keep more rest days in between light days and heavy days.

For example, if your regular training schedule is three to four times per week, and you choose Saturday to be your heavy day, then Monday or Tuesday will be your light day. From Saturday's heavy day to Monday's or Tuesday's light day, you have only two to three days rest; however, your workout is light, so this shorter recovery time is sufficient. From your light day on Monday or Tuesday to your heavy day on Saturday, you have four or five days rest. This allows for greater recovery time in climbing the intensity ladder by increasing the intensity in small, weekly graduated amounts, like climbing the rungs of a ladder.

When starting this lower-back-strengthening program, it is important that you NOT do your maximum for ten reps on your first work out. Rather use a weight that allows you to do in excess of 10 reps, for example 12–15 reps. This gives you a platform from where you start climbing up. The object is to start with a comfortable weight, which you gradually increase each heavy day (in this example, every Saturday).

After X number of weeks you will eventually reach a plateau of 10 reps with a given weight. One of several methods of breaking past this plateau is to reduce the weight on your next heavy day. For example, if your maximum is 300 lbs, do two progressive warm-up sets, and then do 3 sets of 10 reps with 245 lbs. Then each succeeding heavy day, in this instance every Saturday, increase the weight 10 pounds. When you get to the point where you fail to do 10 reps on the third set, eliminate the third set and progress with 2 sets of 10 reps the following and each succeeding heavy day. Eventually when you get to the point that you fail to do 2 sets of 10 reps, eliminate the second set and keep progressing with 1 set of 10 reps until you reach your maximum, which most likely will be 305 or higher. When you reach your maximum, change the exercise, and use the same climbing process. By rotating the exercises back and forth you will strengthen the lower back from all different angles, thus improving overall back strength.

Example Programs:

Program 1 (Saturday, heavy day): Reverse hyperextension using BackMaster I in combination with hyperextension for pump set on BackMaster II

First set: warmup set of 10 reps
(rest)
Second set: warmup set with increased weight for 10 reps
(rest)
Third set : warmup set with increased weight for 10 reps
(rest)
Fourth set: increase weight, allowing you to do about 10–12 reps comfortably
(rest)
Pump set (high reps) using hyperextension on BackMaster II

Program 1 (Monday or Tuesday, light day,): reverse hyperextension

Two progressive warmup sets of 10 reps
(rest in between)
Three sets of 10 reps (same weight)

Program 2 (Saturday, heavy day): reverse hyperextension using BackMaster I with pump set at the end

First Set: warmup set of 10 reps
(rest)
Second set: warmup set of 10 reps with increased weight
(rest)
Third set: warmup set of 10 reps with increased weight
(rest)
Fourth set: increase weight, allowing you to do about 10–12 reps comfortably
(rest)
Pump set with reverse hyperextension on BackMaster I

Program 2: (Monday or Tuesday, light day): Reverse hyperextension on BackMaster I

Two progressive warmup sets of 10 reps
(rest in between)
Three sets of 10 reps (same weight)

Program 3 (Saturday, heavy day): Hyperextension using BackMaster II without pump set

First set: warmup set of 10 reps
(rest)
Second set: warmup set of 10 reps with increased weight
(rest)
Third set: warmup set of 10 reps with increased weight
(rest)
Fourth and final set: 10 reps

Program 3 (Monday or Tuesday, light day): Hyperextension using BackMaster II

Two progressive warmup sets of 10 reps
(rest in between)
Three sets of 10 reps using the same weight in each set

Note: if your gym or facility is not equipped with a reverse hyperextension machine, you can do them manually on a standard hyperextension bench by using ankle weights or multipurpose gravity boots with loading bar.

Personal note: Since undergoing a lumbar fusion at the Mayo Clinic in 1980, I have applied my methods of rehabilitation and conditioning, followed by the two stages of strength training for my lower back (see my video Complete Low Back Care. To this day, after 32 years, my lower back is not just free of all pain and discomfort, but is still exceedingly strong.

Tony Dolezel

SILA ATHELETIC