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Got a weak lower back? Here’s how to bulletproof your lower back in 4 steps. Locate this machine in your gym Get on it Perform 3 sets of 8reps Take the last set to failure Do this 3x a week.

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iJosh🃏

95,362 subscribers

20,387 görüntüleme • 11 gün önce •via X (Twitter)

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14 Yorum

MASTER EVERGREEN profil fotoğrafı
MASTER EVERGREEN11 gün önce

“Locate this machine in your gym” Bro, from the door I can see everything in my gym without turning my head Nothing to locate, we no get 😂🤣😂🤣

iJosh🃏 profil fotoğrafı
iJosh🃏11 gün önce

Lmaooo

Timmy profil fotoğrafı
Timmy11 gün önce

“locate this machine in your gym” i no sure if iFitness get am sef

MASTER JOSSY 🇨🇳 profil fotoğrafı
MASTER JOSSY 🇨🇳11 gün önce

Na wrapper you dey tie go gym?

𝕏nailMan profil fotoğrafı
𝕏nailMan11 gün önce

I will try this with my reclining chair

iJosh🃏 profil fotoğrafı
iJosh🃏11 gün önce

Break your chair

ʙᴏʏᴇᴡᴇʟʟɴᴇss profil fotoğrafı
ʙᴏʏᴇᴡᴇʟʟɴᴇss11 gün önce

We don't have it Josh... Na to locate an for another gym😂 Looks safer than the Roman chair.

Eddyskillz789 profil fotoğrafı
Eddyskillz78911 gün önce

Eh get the machine wey your gym no get?

M & N profil fotoğrafı
M & N11 gün önce

The machine don’t have a seat belt?

Somtochukwu Evans 🇳🇬 profil fotoğrafı
Somtochukwu Evans 🇳🇬11 gün önce

Harddddd

Shegzycoleman007 profil fotoğrafı
Shegzycoleman00711 gün önce

My gym no get am boss Wetin I go do?

TEE profil fotoğrafı
TEE11 gün önce

I wonder how many machines this your gym has..omo

The Vibe profil fotoğrafı
The Vibe11 gün önce

How to know if one got a weak lower back?

Olúwatóbilọ́ba profil fotoğrafı
Olúwatóbilọ́ba11 gün önce

See as you talk am like say we get the machine😭. Abeg what’s an alternative program?

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Forever & Always the BEST way to train the Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Do this 2-3x a week SIMPLE
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Forever & Always the BEST way to train the Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Do this 2-3x a week SIMPLE

Dean Turner

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I’ve got a WAY BETTER idea for Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Use this step-by-step protocol 2-3x a week TA-DAA
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I’ve got a WAY BETTER idea for Abs: - Locate this machine - Get on it - Select a weight that will be very challenging in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Use this step-by-step protocol 2-3x a week TA-DAA

Dean Turner

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This would actually be THERAPY for most people’s Lower Back If you sit at a desk 25, 30, 35, 40+ hours a week, find a way to get access to this machine Do it 1-2x a week 2-3 sets 5-10 reps 1-2 RIR Lower Back pain is all but 100% sure to be a THING OF THE PAST if you do
0:29

This would actually be THERAPY for most people’s Lower Back If you sit at a desk 25, 30, 35, 40+ hours a week, find a way to get access to this machine Do it 1-2x a week 2-3 sets 5-10 reps 1-2 RIR Lower Back pain is all but 100% sure to be a THING OF THE PAST if you do

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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.
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Never stretch your lower back until you understand this principle. The root of your lower back pain is in your hip and your thoracic spine...not your lower back. So instead of stretching your lower back, do these two exercises to fix the root cause of your lower back pain without stretching. This will help release the tension in your lower back than any other exercise you ever tried before.

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Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!
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Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!

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“Just do Deadlifts, bro” I’ve get a WAY BETTER idea - Locate this machine - Get on it - Pick a weight that will challenge you in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Use this EXACT protocol 2x a week TA-DAA
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“Just do Deadlifts, bro” I’ve get a WAY BETTER idea - Locate this machine - Get on it - Pick a weight that will challenge you in the 5-10 rep range - Do a set to failure or close - Take 3 mins rest - Repeat - Take 3 mins rest - Repeat Use this EXACT protocol 2x a week TA-DAA

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Instagrams what_the_heck71 Machine in the gym, robot outside the gym. Training: 4 day split Upper, Lower, Upper, Lower Low volume, high intensity progressive overload All sets pushed to failure or 1 rep shy of
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Instagrams what_the_heck71 Machine in the gym, robot outside the gym. Training: 4 day split Upper, Lower, Upper, Lower Low volume, high intensity progressive overload All sets pushed to failure or 1 rep shy of

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This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.
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This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.

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This is quite literally THE ONLY exercise you need to build your Abs “What about Lower Abs?” You guys haven’t figured out Lower & Upper Abs don’t exist yet? In 2026??? Seriously?????? By the way…for the Ab Crunch Machine: 2-3 Sets 2-3x Per Week 5-10 Rep Range 0-2 RIR
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I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.
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I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.

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Do you have lower back pain? A lot of the times, it’s simply because you have a weak posterior chain - glutes/hamstrings/lower back strength Add these at the beginning or end of your next workout! I didn’t get to a 500# squat & deadlift by accident 🧠
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Do you have lower back pain? A lot of the times, it’s simply because you have a weak posterior chain - glutes/hamstrings/lower back strength Add these at the beginning or end of your next workout! I didn’t get to a 500# squat & deadlift by accident 🧠

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Your posture is stealing your energy If you feel “puffy” in the lower belly, get random back pain, and your shoulders round forward… This is a positioning & weak support problem my friend
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I perform reverse hypers multiple times a week. On this machine, I like to get some momentum for the “traction” effect it has on my lower back. Do you do these? All gyms should have one but when they do, nobody ever uses it! Louie Simmons, the legendary strength coach and founder of Westside Barbell, created the Reverse Hyper machine to address back health and strength in his athletes. This innovative piece of equipment targets the posterior chain—lower back, glutes, and hamstrings—while also providing traction to the spine. Simmons designed it as a rehabilitation tool initially, aiming to alleviate lower back pain and strengthen the lumbar region in his own back. Why I use this machine: * Back Health: Performing reverse hyperextensions helps to strengthen the muscles of the lower back, reducing the risk of injury and promoting overall spinal health. * Glute Activation: The exercise specifically targets the glute muscles, aiding in their activation and development, which is crucial for improved performance in various activities like squatting, deadlifting, and sprinting. * Hamstring Strength: The movement also engages the hamstrings, contributing to their strength and stability, which is essential for athletic performance and injury prevention. * Improved Posture: Regularly incorporating reverse hyperextensions into your workout routine can help improve posture by strengthening the muscles that support the spine and pelvis. * Injury Prevention: Strengthening the posterior chain with the Reverse Hyper machine can help prevent common injuries, such as lower back strains and hamstring pulls, by creating a more resilient and balanced musculature. * Rehabilitation: When I tweaked my lower back, doing this multiple times a week aided my recovery greatly.

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Looking for some feedback on this one. I hesitate to do leg press in my rotation because of my perceived lack of ROM. I’d call this a feeder set in the video in terms of loading. Feet can’t go any lower on the foot pad and if I go any lower, lower back comes off the pad. You guys consider this good ROM or just leave it out?
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Looking for some feedback on this one. I hesitate to do leg press in my rotation because of my perceived lack of ROM. I’d call this a feeder set in the video in terms of loading. Feet can’t go any lower on the foot pad and if I go any lower, lower back comes off the pad. You guys consider this good ROM or just leave it out?

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