Heavy lifting demands a core that can brace, stabilize, and protect the spine. The McGill-inspired warm-up brings together proven trunk exercises to prepare the body for serious training.
The reverse hyper is not a launchpad. This video cues lifters to control the swing, maintain contact with the ankle pad, and stop blasting the lever arm into orbit.
The Superman Back Extension trains the posterior chain as a strong counterbalance to abdominal work. Performed on a hyperextension bench or GHR, it challenges the spinal erectors, glutes, and upper-back control.