Day —Saturday — Lower B (Hinge & Posterior) (alt to Hip Thrust)
What & why
A 45° or 90° hyperextension for the glutes, hamstrings and low back with light spinal load — the book's pick to train the posterior chain directly when you're not deadlifting heavy. Great low-back resilience builder.
Cues
Hinge at the hips, round-then-extend if doing a glute/back focus, or stay neutral for a strict version. Hold a plate to the chest for load. Smooth, no jerking.
Programming
3 × 10–15. Use instead of (or rotated with) Hip Thrust.