4. Single-Leg Reverse Hyperextension

4. Single-Leg Reverse Hyperextension

The reverse hyper is a rare find in a sea of machines in most gyms, which is a shame because it's probably more effective for posterior chain health and strength than many others you typically see. Phelps often programs these for sets of 10-15 on the low end (strength day) or 20-30 on the high end (recovery day), with the load adjusted accordingly. Let me tell you, sets of 30 with 70 percent of your deadlift max is a fun time for those who enjoy struggling to breathe.

Single-Leg Reverse Hyperextension

Today was a much lighter load with the single-leg version. Perform these the same way you would regular reverse hypers, except one leg is left out and off to the side. Make sure your hips remain square on the pad. At the top, raise your head and upper back, squeeze your glutes, and hold for a split second before releasing the weight. You should be in control of the weight throughout the motion. Phelps loves these for their carryover to the deadlift.