EXERCISE SHORTS: GHD Reverse Hypers

20241102 Day 937 Part-3
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Exercise Shorts: GHD Bodyweight Reverse Hypers
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The Reverse Hyper is a fantastic exercise that was essential to my post-service rehabilitation and recovery. In many respects I owe my continued health and athleticism to this exercise
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The idea behind this movement is that it’s open-chain, meaning the feet move versus a back extension where the feet are locked in and you hinge the upper body
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You keep the feet together making your lower half one contiguous unit. You swing them down and duck your chin, thus flexing the spine. Then you extend the lower spine flexing the posterior chain raising your legs above parallel
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This segments the spine reinforcing functional end ranges under load and is restorative moving blood to the otherwise typically avascular area
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You can add resistance by banding your lower legs to the machine and/or squeezing a light medicine ball or other implement between your feet or by using ankle weights
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Regardless of loading, this is NOT a heavy weight/low repetition movement. Ideally start with at least sets of 5 or more with 15+ reps being preferable. This is a volume based, strength-endurance movement more akin to 45 degree extensions as opposed to something like good mornings or RDLs
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