Reverse Hyper Every Day for 30 Days

[watchnerd]

Day 1:

Incline bench bodyweight reverse hyper

3 sets of 15

 

[watchnerd]

Day 2:

Today was a squat day (front cyclist wedge squat), so same version as yesterday, but for isoholds.

Set 3 sets, 10 seconds each.

Supersetted with 3 sets of 10 supermans.

 

[watchnerd]

Day 3:

Mobility day.

Switched to V-leg style.



3 sets of 15.

Supersetted with barbell ab roll-outs.

3 sets of 8@75 kg / 155 lbs.

 

[watchnerd]

Day 4:

Sumo DL and upper body day.

Isoholds again: 3 sets, 10 seconds each.

 

[Timo Keskitalo]

You don't have the machine? What kind of gym you go to? With boxes and stepboards something like this can be applied with squat rack

 

[watchnerd]

You don't have the machine? What kind of gym you go to? With boxes and stepboards something like this can be applied with squat rack

View attachment 18301

Home gym, no machine.

Using the bench is more comfortable for me than the squat rack.

And quicker to set up.

 

[Antti]

How much experience do you have with the machine?

I'm sure there's a place for bodyweight but when I used the machine consistently I could get to surprising amounts of load surprisingly quickly. But it depends on how do you want to do it and which part of the ROM you want to emphasize

 

[watchnerd]

How much experience do you have with the machine?

I'm sure there's a place for bodyweight but when I used the machine consistently I could get to surprising amounts of load surprisingly quickly. But it depends on how do you want to do it and which part of the ROM you want to emphasize

It's been a couple years since I last used one.

But if I'm doing it daily, bodyweight seems fine.

That being said, it's all on hold right now until I recover from Covid.