Rest between sets: as needed
Demo Exercise Reps/Sets How to/Cues On the way back pull your elbows past your shoulders, engage your back and lift your upper body off the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! Squeeze for a moment on top of the lift.Place your hips in a slight posterior pelvic tilt and engage your core to stabilize your hips.Lock your knees, point your feet and squeeze your legs together. Focus whilst performing this exercise to train the back muscles and not your hamstrings.Place your glutes on the wall.Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall. Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. Engage your core and create 1 straight line from your feet all the way through your neck.Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line.Move slow and stay in control at all times! Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Avoid lifting your leg too high or allowing your spine to curve past its natural position.Keep your spine neutral and engage your core to prevent your back from saggingMove slowly and with control whilst maintaining smooth and even breathing. Relax your hands back on the floor between each rep.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Squeeze for a moment on top of the lift.Engage your legs and keep them on the floor at all times.Move slowly and work on staying in control at all times. Pull your hands and feet far away from your center to get as long as possible.Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only.Go as fast as possible.