These torso movements are intended to train the muscles of the lower back and abdominals. This could very well be the most important group of the entire training program.
Many great movements for the training of maximum strength are listed below.
* Choose one for the lower back and one for the abs.
*If you feel the need, two can be performed for each muscle group, but try to keep the total main session movements down to four to six movements (TOTAL for the strength session not torso work).
*If you feel the need for more torso work, add it to the warm-up or an extra workout later in the day or on an off day.
1. Reverse Hypers — This machine is also very good for the development of the hamstrings, glutes, and lower back. There are many ways to perform the reverse hyper but these three are the best I've found:
• Three to four heavy sets for 6 to 10 reps — This is a looser style then many are used to. After you get on the machine you'll use a couple of reps to get the weight moving (these don't count for the total). When you get a full range of motion, you'll try to catch the weight at the bottom of the motion where the axis of the plates begins to cross the front legs of the machine (closest to your head). This way you reverse the weight before it reverses you. This style seems to hit the hamstrings and glutes very hard.
• Strict sets for 3 to 4 sets of 15 reps — To do the strict reverse hyper, set yourself on the bench so your hips are 3 to 4 inches off the back of the machine, then arch your back as hard as you can while keeping your chest off the machine. This will put your body in a diagonal position.
To perform the motion, you'll begin with the axis of the plates even with the back legs on the machine (closest to your hips). From the start position, focus on arching the weight up with the lower back. You'll only be able to get the weight so high. When you get to the top, try and hold the position for a one count. This will be impossible to do but try your hardest. The tempo of this movement is twice as slow as the first style of hyper. You'll feel this style more in the lower back than anywhere else.
• Timed Reverse Hypers — This is a classic Louie Simmons movement. Use much less weight than you would with the other two styles. Either style of the reverse hyper can be used for this. Pick a designated time (usually 3 to 5 minutes) and continue with the set nonstop for as long as you can or until you hit your time deadline.
2. Banded Good Morning — This is a great high rep movement. To perform this exercise, you'll need to use elitefts™ Bands. Stand on the band with one end of the loop under both feet using a medium stance. Place the other end of the band around the upper traps. From here do a standard good morning movement by bending over and standing up while keep the knees slightly bent. Make sure you're forcing back onto your hamstrings as you bend over. This movement can be trained a variety of ways for a few sets of 20 reps to a few sets of 100 reps.
3. Back Extension — This exercise will help strengthen your lower back. Using a glute ham raise or back raise, lock your heels in and bend forward at the waist. Begin the movement by arching yourself to a parallel position and holding for a second. Return to the starting position slowly to avoid getting dizzy.
4. Pulldown Abs — Begin by placing a rope or leather triceps handle on the lat pulldown machine. Face away from the machine and grab the rope behind your head with both hands. Perform the movement in the same motion as a deadlift. Start by pushing your abs out and then tighten them as hard as you can. Bend over at the waist until your torso goes below parallel to the floor. Reverse the motion in the same manner.
5. Ab Wheel — This is a great exercise for your abdominals. All you need is an ab wheel (which can be purchased at EliteFTS.com). Start on your knees and roll yourself out, keeping your abs tight. Once you're parallel to the floor, bring yourself up, back to the starting position. This isn't an exercise for everyone as it requires great core strength.
6. Hanging Leg Raise — You can hang from a chin-up bar or use special straps. This exercise can be done several ways. The first way is bringing your knees to your chest and lowering them back down. This is the easiest way to do them and recommended for beginners.
The more advanced version of this is keeping your legs straight throughout the entire movement. For those wanting a good challenge, try bringing your feet to the top of the chin-up bar. Make sure you don't swing and use momentum to perform reps. If you're not strong enough to do this, have someone place his hands on your lower back.
7. Roman Chair Sit Ups — This is a great exercise to develop your hip flexors and abdominals. Place your feet under the GHR foot pads, keep your knees relatively straight, and perform sit-ups. To make the exercise more difficult, hold a plate behind your head.
8. Rainbows — This exercise is designed to isolate the obliques. To begin this movement, lie on your back with your hands over your head holding onto a heavy object. Pull both knees toward your chest in a tucked position. Keeping this tucked position, roll your knees to the left side until they touch the floor, rotate back to the center, then roll them to the right. You must keep your shoulder blades on the floor. To increase the difficulty, perform the movement with your legs raised in a 90 degree angle.
9. Straight Leg Raises — This exercise is intended to strengthen the abs and hip flexor muscles. Lie on your back on a flat bench or on the floor. Keep your arms out to your sides or hold onto the rack. Raise your legs to a 90 degree angle and press your lower back into the bench as hard as possible. Lower your legs until you feel your back start to arch. At this point, raise the legs back to the starting position. Not everyone will be able to go all the way down at first, just go as low as you can before your back arches. If you try to force it too soon you may injure yourself.
10. Planks - I have always hated these things but as time has gone by I have seen their value play out time and time again. Begin with front elbow planks and follow any progression to make them harder. There are plenty to chose from ranging from adding weight, side planks, and/or using a ball to roll them out.
