6/2: Focus: Your focus should be complete control. Working slowly through this range of motion will increase your "time under tension," which activates a larger percentage of muscle fibers. Purpose: To strengthen the erector spinae muscles of the low back, which parallel the spine. During the starting position these muscles are "on stretch" and as you slowly contract and draw your upper body away from the floor, they shorten.
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Position yourself facedown with belly button centered on a bosu ball. With legs fully extended and your toes firmly contacting the floor, place your fingertips behind your ears as your forehead hovers slightly above the floor. |
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By contracting your lower back and depressing your shoulder blades you will draw your upper body away from the floor. Your feet should remain in direct contact with the floor at all times. |
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The ending position should create a straight line from head to heel. Be sure to pause briefly in this position, maximizing your contraction, before slowly returning to the start position. |
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Exercise Sponsored By: Josh Boonstra |
To see exercises from previous weeks, click here. Learn more about the Performance Center here.