The reverse hyper machine will strengthen the posterior chain and decompresses the spine. You can use it with a strap or roller. If using a strap, just put the strap around your ankles. Position yourself so that your lower half is hanging off the pad and grab the handles.

At the top, contract hard; at the bottom of the movement relax. Control the pendulum. Don't let it swing too aggressively.

Do these twice a week. Here's an example of how to program it:

  • Monday: 4 x 25 using 50% of back squat 1RM
  • Friday: Strict no-swing, 3 x 20, 50% of back squat 1RM
  • Rest as needed between sets for both days.

Related:  7 Ways to Improve Your Deadlift

Related:  Build Glutes With The Reverse Hyper