Place your body face down on an inverted bench or hyper extension bench, make sure your feet are either locked in or in someway stable, place your hands either behind your head or in front across of your chest keeping your legs straight bend over head towards the floor until your upper body is vertical, raise your upper body back up until you are in full alignment.
Lie facedown on a back-extension bench with your heels under the footpads and your hips resting on the bench. Your body straight and your hands crossed over your chest. Lower your torso by bending at the hips to form an angle at your hips that approaches about 90 degrees. Use a smooth motion to rise back up to the starting position.Focus on pushing your ankles into the ankle pads and pulling your torso up using your hamstrings and glutes.
POSITION: PRONEEQUIPMENT: DUMBBELL
VARIANT 02
Grab a dumbbell in your hands place your body face down on an inverted bench or hyper extension bench, hold the dumbbell in front of you, make sure your feet are either locked in or in someway stable, keeping your legs straight bend over head towards the floor until your upper body is vertical, raise your upper body back up until you are in full alignment.
POSITION: PRONEEQUIPMENT: BAND&HIGH
VARIANT 03
Attach a chord to an immobile object in front of you and take the handles and place them with your hands behind your head place your body face down on an inverted bench or hyper extension bench, make sure your feet are either locked in or in someway stable, keep your legs straight bend over head towards the floor until your upper body is vertical, raise your upper body back up until you are in full alignment.
Attach a chord to an immobile object in front of you and take the handles and place them with your hands behind your head place your body face down on an , make sure your feet are either locked in or in someway stable, keep your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
Attach a chord to an immobile object in front of you and take the handles and place them with your hands behind your head place your body face down, keep your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
Grab a dumbbell in your hands place your body face down on a stability ball, hold the dumbbell in front of you, make sure your feet are either locked in or in someway stable, keeping your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
POSITION: PRONEEQUIPMENT: STABILITY BALL
VARIANT 06
Place your body face down on a stability ball, make sure your feet are either locked in or in someway stable, place your hands either behind your head or in front across of your chest keeping your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
Place your body face down on a stability ball, make sure your feet are either locked in or in someway stable, place your hands either behind your head or in front across of your chest keeping your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
