[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-back-extension-station-roman-chair":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":37,"createdAt":74,"updatedAt":75},"e92efd06-625d-59a6-8e10-f902252d0361","Back Extension Station (Roman Chair)","back-extension-station-roman-chair","An angled bench that locks your legs in place, allowing you to hinge at the waist to strengthen the entire posterior chain.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fback-extension-station-roman-chair\u002Fimages\u002Fback-extension-station-roman-chair_1.webp",[8],null,false,[13,19,25,31],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[38,58],{"id":39,"slug":40,"imageUrl":41,"name":42,"description":43,"popularity":44,"aliases":45,"localeName":10,"isCompound":46,"loggingTypes":47,"createdByUserId":10,"isFavorited":11,"primaryCategory":49,"categories":50,"videos":54,"lastSessionSets":55,"createdAt":56,"updatedAt":57},"33adc59e-a27a-54fc-89ef-333339d350e5","back-extension-hyperextension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fback-extension-hyperextension\u002Fimages\u002Fback-extension-hyperextension_1.webp","Back Extension (Hyperextension)","Set the back-extension pad just below your hip crease so your hips can hinge freely, and secure your feet. Start with your body in a straight line, then hinge at the hips and lower under control as far as you can without rounding excessively. Drive your hips into the pad and return until your torso is aligned with your legs; do not lean beyond neutral. Keep your ribs stacked and your neck relaxed. Hold weight at your chest to progress, or shorten the range while learning the movement.",89,"romanchair",true,[48],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[51,52,53],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.727+00:00","2026-08-07T11:03:38.062+00:00",{"id":59,"slug":60,"imageUrl":61,"name":62,"description":63,"popularity":64,"aliases":65,"localeName":10,"isCompound":11,"loggingTypes":66,"createdByUserId":10,"isFavorited":11,"primaryCategory":67,"categories":68,"videos":70,"lastSessionSets":71,"createdAt":72,"updatedAt":73},"2a136dea-c4d8-572d-bcdd-441d9dcb3b5f","ghd-sit-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fghd-sit-up\u002Fimages\u002Fghd-sit-up_1.webp","GHD Sit-Up","Set the GHD so your hips sit behind the pad and secure your feet, then begin upright with bent knees. Keeping your trunk braced, lean back under control and extend your knees as your torso passes over the pad; use only a range you can own without dizziness, back discomfort, or losing foot contact. Reverse by bending the knees and sitting up until you can touch the foot pads or finish tall. Build range and volume gradually because the long lever and large range make this more demanding than a floor sit-up.",35,"glutehamdeveloper",[48],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[69],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.736+00:00","2026-08-07T11:03:38.071+00:00","2026-05-09T00:28:07.598+00:00","2026-06-05T00:31:50.257+00:00"]