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    Back Extension: Prone, Arms at Side, Combo, Physioball, 1 Leg, 1 Arm


    Exercise Name: Back Extension: Prone, Arms at Side, Combo, Physioball, 1 Leg, 1 Arm











    Primary Muscles:
    ABDOMINALS-SIDE
    LOW BACK

    Technical Difficulty:
    1 ALARM FIRE: BASIC INTENSITY

    Equipment:
    PHYSIOBALL

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Lie with the upper stomach on the Physioball, with the arms to the side (thumbs in) and the legs extended. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Lift the right side of the upper body off of the Physioball and extend the right arm past the level of the body. Simultaneously lift the left leg a few inches off of the ground. Squeeze the gluteals and the shoulder blades together at the end range. Return to the starting position and repeat. After the set, repeat on the other side.

    Tips
    : Low Back, Balance/Stability Precautions. Focus on using the lower back musculature. Imagine a string (attached to the shoulders) is pulling the upper body up.

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