11/3: Purpose: This exercise is great for strengthening the upper back, core and glutes.
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Begin with elbows on a bench, legs fully extended and heels contacting the floor. Your body should be creating a straight line, head to heel. Shoulder blades should be retracted together and depressed downward to create a "broad chest". |
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The core should be engaged to keep pelvis and lumbar spine in neutral alignment and glutes should be active through extension, which drive your heels downward into floor. |
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While keeping one leg firmly contacting the floor, draw one knee towards your chest until your knee reaches 90 degrees (both feet should remain dorsi-flexed). Control back to your starting position and alternate legs. |
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