11/06/2026
I try and do some variation of these 3 exercises every week and I will load them close enough to failure each time ☠️
Like anything, I will start at the easiest point and progress when I feel comfortable to do so. Once reps slow down, I’ll aim for 2-3 more reps ✅
1️⃣ GHR Sit-ups - Extreme spinal extension which can be tricky for a lot of people at the start. Aim for bigger ROM gains each week and then load if comfortable
2️⃣ Side Bends - Any variation is key! Barbell on the back as shown, side plank position on a bench, with a db by the side. Just like the GHR sit-up, start easy with little to no weight and get comfortable being uncomfortable in that lateral flexion
3️⃣ Rollouts - I would always have a client starting these on a Swiss ball before progressing to the wheel. Then we can add a weight vest or elevate our knees or both. If a wheel is all that’s available and it’s too challenging then put the wheel on a slightly higher surface
Like everything, there’s plenty of ways to skin a cat but these have worked so well for me, and I enjoy sending it close to failure and getting a tasty lower back pump while I’m at it
