Friday, July 28

800m run
100 Back extensions
100 situps
800m Run

Back Extension


Purpose: Develop muscles of the Lower Back (erector spinae)
Starting Position:
Lay face down on a back extension bench, with your hips positioned off the end of the bench. (You can also use a large balance ball)
Hang your upper body down so your head points towards the floor
Place arms behind your head or cross them over your chest
Procedure:
Keeping your back straight, extend your body at the hips until your shoulders are even with your hips.
Hold for a second, then slowly return to the starting position.
Key Points:
Do not hyperextend your lower back.
Keep your back tight and straight throughout the movement.