Spinal Extension

5 variations to target your spinal erectors: 1) Seated Good Mornings 2) Dorsal Raises 3) Hyperextensions 4) Jefferson Curls 5) Reverse Hyperextensions These muscles get a lot of stimulus from squatting, hip-hinging and horizontal rows, but directly targeting these muscles has two main advantages. 1) Biasing tension towards the spinal erectors means you can use lighter weights, which reduces the systemic fatigue associated with axial loading (i.e. direct vertical compression of the spine). 2) Dynamic contractions, with a concentric and eccentric phase, will massively improve mobility in the posterior chain. If you want to know how to incorporate this exercise into your program, click the link below for FREE access to The Athlete Map Level 1 and Level 2, offering a minimum effective dose for general athleticism. https://pt-robbie.co.uk/theathletemap The app is structured across 5 levels, providing a comprehensive guide to strength, speed and endurance training. Each level uses flexible programming, allowing you to choose the exercise variations that best suit your equipment, experience, and training environment — while still hitting the intended stimulus. Membership (£19.99/month): Access to levels 3-5, plus monthly consultation and technique feedback. • Level 3: Extensive Joint Isolation and Intermediate Plyometrics • Level 4: Access to Sprinting and Advanced Plyometrics • Level 5: Sprint Training (top speed and acceleration) and Elite Plyometrics https://pt-robbie.co.uk/