@movementgems: These 4 muscles don’t respond to the way most people lift. Chase the contraction, not the weight. These are small, deep muscles. Lighter weight, controlled reps, and a deep squeeze at the end range will do more for your back than anything heavier. Stop 1 to 2 reps short of failure. Going to failure on a back that’s already irritated is how a good session turns into a flare up. Start one level easier than you think you need. Shorter range, more assistance, or lighter load. Progress by adding range before adding weight. Your first win is more pain free motion, not a bigger number. 12 rep sets on Jefferson Curl/Back Extension, Ab Wheel, and QL Extension - and 20+ on Machine Hip Rotation. Save this for your next session. And if you’d rather have all of this laid out day by day, with the exact progressions, that’s The 6 Week Back Reset. Link in bio, Movementgems.com

Andrew Elkhouly

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Friday 02 October 2026 15:30:17 GMT