Mass and Shred Podcast: Episode 132: The Conjugate System

Tracy and Mike about the Conjugate System, which is a system utilizing the frequent cycling of exercises in order to gain extra strength. The Westside Barbell Program is one of the best known variations of the Conjugate System.

Recipe of the Week: Beef Bone Broth

Exercise of the Week: Reverse Hyperextension

If your gym has one of the reverse hyperextension machines, then you can use it like this.

Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.

To begin the movement, flex the hips, pulling the legs forward.

Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.

Return by again flexing the hip, pulling the carriage forward as far as you can.

Repeat for the desired number of repetitions.

If not, check out the video to find out how to do it without the proper machine. YOu can do it just as well by reversing yourself on an extension bench.

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