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Best Substitute For Reverse Hyper

ELTORONEGRO

New member
I dont have access to a reverse hyper machine called for in a lot of Westside training what would be the best exercise to use in place of the reverse hyper?
 
45 hypers with a band around your neck, glut ham raises, regular hypers, pull thrus, it's pretty much a posterior excersize, if it calls for high reps though i'd suggest the 45 hypers with band around your neck
 
I actually really like doing mule kicks with ankle weights, if you strap two ten pound weights on one ankle it's really hard. I don't really like the reverse hyper as a max effort exercise, I think it's best done for reps of 10+.

If you want to go hard, I also like the 45 degree hypers with a band around your neck. This exercise is good for 3-4 sets of 5 reps with a band you could handle for 8-9 reps after you finish with your primary exercise.
 
I can vouch for the pull throughs. I do 3 sets of 20 with a choked mini band and my hamstrings and glutes are sore the next day. I use as supplemental work to bring up my hamstring strength.
 
What I do is set one of those giant ab balls on the flat bench and just hold onto the bench with my arms locked out and my hips hanging off the ball. Then I perform the reverse hyper movement just like I was on the machine.
 
What I do is set one of those giant ab balls on the flat bench and just hold onto the bench with my arms locked out and my hips hanging off the ball. Then I perform the reverse hyper movement just like I was on the machine.
 
TheTalkngWalnut said:
What I do is set one of those giant ab balls on the flat bench and just hold onto the bench with my arms locked out and my hips hanging off the ball. Then I perform the reverse hyper movement just like I was on the machine.
Click to expand...

cool idea :cheers:
 
TheTalkngWalnut said:
What I do is set one of those giant ab balls on the flat bench and just hold onto the bench with my arms locked out and my hips hanging off the ball. Then I perform the reverse hyper movement just like I was on the machine.
Click to expand...

i thought i had posted a link with the same movement demostrated on video. the exact same way. havent tried it myself but the guy who made the vid swears by it
 
I am also partial to pull thrus and reverse hypers off a stability ball since I go to a large chain club that has no reverse hyper-though I have not tried them off a bench-I might try that
 
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