by Bret Contreras January 27, 2014
Ladies, I’ve got a new challenge for you (okay, men can do this challenge as well)! Over the course of the next month, I want you to be able to perform 100 non-stop bodyweight back extensions.
Like my other challenges, this isn’t for complete beginners, so make sure you have some training experience. This isn’t meant to replace your normal training program; it’s just a supplement. If your normal workout includes back extensions, take them out since you’ll be performing 12 sessions of them with bodyweight this month.
The first day should be fairly easy…most folks can achieve 20-back extensions pretty easily.
If one of the challenge days falls on one of your normal training days, then perform the challenge after your normal training session.
See the schedule below. You’ll note that there are three challenge days per week for the first three weeks, two on the fourth week, with the fifth week being the 100 rep challenge. The frequency of challenge days per week decreases as the number of reps per set goes up.
If you find it difficult to maintain the pace of the challenge, ease up slightly on the volume of your normal lower body training as the month progresses, and possibly perform the challenge first if it falls on normal training days.
Here are the rules:
As far as cadence is concerned, you want to be performing the back extensions explosively, but don’t rush. No resting in between reps though – you will perform the entire set in a continuous fashion.
If a challenge day lines up with an upper body training day, still do the challenge at the end of your workout, just make sure you do a few lower body drills to warm up beforehand, including a warm-up set of 10 bodyweight back extensions. Click on the picture to enlarge it.
Most ladies (and men) can easily reach a point where they can perform 100 non-stop back extensions. In fact, I’ve trained approximately 50 different women who could achieve this task after they’d trained with me for a couple of months. However, we were sure to performed back extensions regularly. Here’s a video to help you with form:
Remember, although this is a challenge, don’t be foolish and train through pain. If something doesn’t feel right, don’t complete the challenge And if you’re currently performing Strong Curves or Get Glutes, just stick with the plan!
Comments will be approved before showing up.
by Bret Contreras August 17, 2017
The results are in: Going 5 weeks without any lower body barbell training (I did smith machine squats, lever machine squats, smith machine good mornings, lever machine good mornings, hammer...
The post The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results appeared first on Bret Contreras.
by Bret Contreras July 07, 2017
I’ve decided to conduct a little experiment on myself. For no good reason aside from curiosity and pure passion for strength training science, I am going to perform zero barbell...
The post The No Barbell Experiment on Squat and Deadlift and Hip Thrust Strength appeared first on Bret Contreras.
by Bret Contreras May 03, 2017
Huge props BJ Gaddour, Fitness Director for Men’s Health, for choosing me to host the Men’s Health Glute Project. Here I presented my top 10 exercises for building and strengthening the glutes. The Men’s Health...
The post Men’s Health Glute Project: Top Ten Glute Building Exercises appeared first on Bret Contreras.
Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more.
Sign up to get the latest on sales, new releases and more …