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The idea of trying to use an exercise to buffer against what may go wrong makes sense on paper. But in the real world when something goes wrong it can be somewaht a chaotic situation. So in other words you focus on ONE aspect of what could go wrong you fail to prepare for a more general buffering. And that entails having the ENTIRE core as strong as possible to protect IN ALL DIRECTIONS. I would spend my time on that. Use exercises that help ensure that everything will go RIGHT. Whatever that may entail.
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Great point E, I've "Mcguyvered" way to do some back extensions,I cant get all the way down cos my face hits the floor,but I can do some static holds and things like that.I'll be hitting abs twice per week now too,instead of once.I'll keep GMs I really liked em and I'll work on your suggestions,I tried some pull thrus too and loved them aswell.Any other exercises that you really think I should do? I may have to rotate them thru different days, not sure how to program them in yet, but I'll get there.Cheers mate.