20240217 Day 678 Part-2 - Post-Conditioning Abs & Lower Back

20240217 Day 678 Part-2
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Post-Conditioning Abs & Lower Back
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After another “Crossing the Rubicon” I did my daily self-care as I like to term my midsection upkeep for spinal health.
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I like to do at a minimum 100 toes to bar in sets of 10-15, 10-20 sets daily. Today I did 15 sets of 10 for 150 total.
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The reason why this exercise is a mainstay of mine besides checking all the blocks for abdominal hypertrophy, is that it also tractions and mobilizes my spine dynamically through flexion and extension.
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To finish up, for lower back/posterior chain I used the Hammer Strength 45 degree back extension. On occasion I’ll do 2-300 of these in a session but generally I find that 100 broken up in a 5x20 is a good MEV or Minimum Effective Volume per session. This combination with Toes to Bar and the occasional Birddogs and Side Bridges keeps my spine fairly robust in these years post-injury.
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If available I’ll default to Reverse Hypers but some form of back extension is almost always in EVERY gym so it’s become the day to day Post-Service.
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Stay in the fight🇺🇸🇰🇪
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