NOTE: All NBE V2 exercises are shown in the module for quick reference. Please see below for the complete upper body workout.

Goals: Posterior chain strength; leg hypertrophy; unilateral strength; core strength and stability

Duration: 60-90 minutes

Frequency: 1x per week

Perform Lower Body Workout #1 at the beginning of the training week, and perform Lower Body Workout #2 two to three days later.

How to Progress the Movements

Back Extension: strive to get more reps; add 5 lbs every 2-3 weeks 

Nordic Curl: strive to get more reps; gradually increase range of motion; add a very light weight

Split Squat: strive to get more reps; add 5lbs every 3-4 weeks

Sit-up: strive to get more reps; hold a light DB to your chest

QL Raise: strive to get more reps; increase dumbbell weight in 2.5lbs increments

A. Back Extension (Detailed Breakdown)

How to Perform It

1. Set the angle of the pad on the NBE to 45°, and adjust the length so that your pelvis hangs over the top of it and your hips can flex freely. 

2. Cross your arms or use a loading implement (see options below).

3. Lower your torso under control until the hamstrings are maximally stretched.

4. Explode back to the top and squeeze the glutes at peak contraction.

5. Avoid hyperextending the spine at the top. Simply return to a neutral position instead.

Muscles Worked: Hamstrings; glutes; lower back; erector spinae

Benefits

• Strengthens the entire posterior chain.

• Builds resilience in the lower back.

• Reinforces proper hip hinge mechanics.

• Enhances sprinting and jumping performance.
  

Loading Options (Pros & Cons)

Rehab Application (Lower Back): Back raises can be a powerful tool to rehabilitate lower back pain, especially where muscle strains are the primary culprit. Start with:

1. High reps (3-4 sets of 20-30 reps) with bodyweight only.

2. Focus on perfect control and full ROM.

3. After 3–5 weeks, progress to single-leg back raises, performing 2–3 sets of 15–20 reps per leg.

4. As rehab, this type of protocol can be done every day or every other day, depending on tolerance.

B. Nordic Curl (Detailed Breakdown)

How to Perform It

1. Adjust the ankle roller on the NBE so that your ankles can lock securely underneath it.

2. Adjust the pad angle to a starting point that allows you to maintain full control of the movement. The higher the angle, the easier the movement will be; the lower it is, the harder.

3. Keeping the body in a straight line from head to knee, slowly lower your torso forward by unlocking the knees and fully controlling the eccentric contraction through your hamstrings.

4. Once your torso reaches the pad, drive explosively back to the top, keeping the hips mostly extended as you do.

Muscles Worked: Hamstrings (primary); glutes; calves (minor)

Benefits:

1. Builds eccentric hamstring strength (critical for sprinting and deceleration).

2. Enhances hamstring tendon resilience and reduces the risk of strains.

3. Key movement for boosting athletic performance and posterior chain resilience.

Regressions:

1. Nordics should always be performed with full control. 

2. You can regress the movement to an appropriate level by elevating the pad on the NBE and shortening the range of motion.

3. Gradually increase ROM every few weeks as strength and control improve.

4. Band assistance can also be a helpful tool for easing into full-range reps.

5. Long-term goal: progress to full range of motion with unassisted repetitions. Once 10 clean reps can be achieved with body weight, only then add a small amount of weight.

C. Split Squat (Detailed Breakdown)

How to Perform It

1. Move the ankle roller to the front of the NBE and set it at about knee height.

2. Place the working leg in a staggered stance out in front of you with the trailing leg supported behind you on the ankle roller.

3. Squat down by lowering the hips straight down in a vertical line towards the floor while keeping the torso upright and your weight distributed evenly over the front foot.

4. Drive powerfully through the front foot to return to the starting position.

5. Complete all reps on the non-dominant leg first, then switch to the dominant leg.

Muscles Worked: Quads, Adductors, Glutes

Benefits:

1. Builds unilateral strength; improves single-leg balance and hip stability

2. Reduces side-to-side asymmetries in strength and mobility.

3. Enhances knee and ankle stability, translating well to sport and daily movement.

Pro Tip: Once bodyweight becomes easy, hold a pair of dumbbells at your side to increase the challenge. When you are comfortable with the balancing aspect, you can try using a bar on your back.

D. Sit-Up (Detailed Breakdown)

How to Perform It

1. Move the ankle roller to the back of the NBE once more. Adjust it low enough that you can anchor your feet securely underneath it.

2. Make sure the pad on the NBE is set to the flat position.

3. Lie on your back with your knees bent, butt on the pad, and feet secured under the ankle roller.

4. Brace your core and sit up to a tall position, squeezing the abs at the top.

5. Lower under control until your back is making full contact with the pad. Repeat.

Muscles Worked: Rectus abdominis (primary); obliques (secondary); hip flexors

Benefits:

1. Develops anterior core strength and hypertrophies the abdominal muscles.

2. Trains trunk flexion in a controlled and progressive fashion.

3. Builds core endurance and improves force transfer during lifts or sports.

Tips for Effectiveness

1. Using a controlled tempo emphasizes muscle activation.

2. Hold a light plate or dumbbell to your chest to progress the intensity.

3. Focus on curling the spine rather than simply hinging at the hips.

E. QL Raise (Side Back Extension)

How to Perform It

1. Set the angle of the pad on the NBE to 45°, and adjust the length so that the top of your hip joint is situated just at the top of the pad.

2. Now set your body onto the machine in a sideways position with your feet locked securely underneath the ankle roller.

3. Use body weight only or hold a light dumbbell at arm's length hanging down towards the floor.

4. Start with the body locked in a straight line from head to heel.

5. Lower your upper body sideways toward the floor in a controlled arc as low as is comfortable.

6. Pause briefly at the bottom, then pull yourself back into a straight line position once more.

7. Complete all reps on one side, then switch.

Muscles Worked: Quadratus lumborum (deep lower back muscle); obliques (especially internal); glute medius (stabilization); erector spinae (to a lesser extent)

Benefits:

1. Strengthens lateral trunk muscles that stabilize the spine and pelvis.

2. Improves core symmetry and reduces the risk of lower back pain from side-to-side imbalances.

3. Builds durability for various forms of trunk twisting and rotational movements, as well as spinal integrity under load.

Rehab Application:

1. The QL Raise can help address unilateral lower back discomfort or hip-hike dysfunction.

2. Start with bodyweight only for 2–3 sets of 10–15 reps per side.

3. Progress to light dumbbells or plates once movement is stable and strong.

4. Focus on control, not speed. Squeeze the obliques on the top side hard at peak contraction.

Pro Tip:

Wrap up your session with 2-3 rounds of the Couch Stretch on each leg. This stretch will:

1. Open up the quads and hip flexors after all the posterior chain work.

2. Help restore range of motion through the hips.

3. Improve posture and support spinal alignment post-training.

Hold each stretch for 30–60 seconds, breathing deeply and keeping your glute on the stretched side actively engaged as you slowly work yourself into a deeper stretch.