Day 6 #activateyourcore is spinal extensors. We will focus on glutes the next couple of days so today’s drills focus on building strength while extending the spine. Check my other page for anatomy of the muscles and my progress pics. Video sped up 1xs Today’s drills:
🔥 chest lifts, arms in cactus or clasp them behind the head elbows will be wide, bring the shoulder blades toward the spine as you lift the chest off the ground, feet and legs stay on the ground 🔥 single leg extension. Keep both frontal hip points on the ground as you lift one leg up. 🔥 locust lifts. On an inhale put the two exercises you just did together and lift the legs, head and chest up on an exhale come down. Hold locus at the end, search for an even extension in the spine for this drill so if you have a tendency to over extend in the lumber spine, back out of the pose a little and find more evenness. 🔥 low cobra lifts. Bottom ribs will be on the mat for most, but the chest is up. Shoulder blades engage toward the spine. Base of the skill lifts back so don’t over extend the neck 🔥 balancing table taps. From balancing table bend your lifted leg and tap with the opposite hand. Keep the hips squared. I have spine injury so in the video you’ll see little extension in this drill but for me it’s a lot! If you’ve got more let me see it, just be sure to keep the hips squared. 👊 can’t wait to see your posts!