Reverse hyper replacement

[BendtheBar]

Reposting this question from Slam's log:

Uncle Slam's Afghan log

Im modifying some of the workouts found in the Westside Barbell Bench Press Manual and SQT/DL Manual. Alas I dont have bands, reverse hyper machine or that many chains to do the entire workout in its form. If anyone has ideas for a replacement exercise for reverse hypers please let me know. Also the base Im currently at the hyperextension base is broken so Im screwed there too.

[bamazav]

If there is a Swiss ball and an adjustable bench you make a makeshift reverse hyper. Much harder to add weight, but it can be done. When I can get to a computer, I will find a video of what I am talking about.

[bamazav]

Here is the video I was talking about.

Reverse Hyperextension On Swiss Ball - YouTube

Reverse Hyperextension On Swiss Ball - YouTube

[MikeM]

If you have an adjustable bench, you can do reverse hypers over the back of them too. Probably more stable than the Swiss ball, but just as hard to add weight.

All you do is set the bench to a 45 degree angle, stand behind it so it is angling up toward your waist, lean forward down the incline until your hands can grasp the seat in front of your face, and pull your legs up backwards using the top of the inclined bench as your pivot.

[UncleSlam]

Thanks for the ideas guys. I rotate around 5 COPs in the province my battalions in. 2 of them do have swiss balls. The other 3 are prison style gyms but they do have an adjustable bench. I guess if I wanted weight I could use my ankle weights or dumbbells. But I do appreciate you guys taking the time to help me out.

[IronManlet]

Deadlifts?


(couldn't resist)

[kenbanks]

I've simply used an adjustable incline bench, and had very good results that way.

[miked96]

I have been in the same boat and I know the program your talking about. Try regular back extensions, dumbbell swings, or dimel deadlifts.