I am starting the Elite FTS beginners training program on Monday. The gym I go to does not have a Glute Ham Raise machine or a reverse hyper extension. What are some good exercises I can do instead of. I know leg curls aren’t as good as GHRs, but is there another option? And I don’t know what to do instead of the reverse hyper extension. Are there machines that would be somewhat comprable? Thanks for the help.
T-Smith
The situp board with the roller-thingies for declicine situps…if you can get it flat, you can do GHRs…you can also to Romanian Deads.
I don’t know if you have some bands to use. I usually use a green band attach it to something on the floor (I use my powerrack), take the band between your legs and over your head, stand up with a wide stance and walk forward a few steps to get enough tension and then start by sitting back without bending your knees too much do a good morning type movement sit back on the way down get a good stretch then explode your hips through as you stand up.
Keep your low back arched. Weight should be kept back on heels to keep the hamstrings isolated but not so much that you lose balance. This is an amazing hamstring builder.
It looks and feels like your exploding out of a 3 point stance like a lineman in football or taking a huge leap forward. As soon as you do them right you’ll get very sore in the hams.
Pull throughs work well too, but you’ve got to use good form on them and if you don’t your just using all low back.