anti-extension work done lying down: the job is keeping your lower back flat
while your limbs try to pull it into an arch
unlike a plank, the load arrives through movement, so it is the position under
a changing lever rather than a static one
the further the limbs reach, the harder it gets, which is the whole dial
Execution
Lie on your back with your arms straight above your shoulders and your knees
bent above your hips at ninety degrees. Press your lower back into the floor and
keep it there.
lower one arm overhead and the opposite leg towards the floor together
go only as far as you can keep your lower back flat
return both to the start under control
alternate sides each rep
stop the rep the moment your back lifts off the floor
If your back comes off the floor early, shorten the reach rather than the set.
Purpose
anti-extension work done lying down: the job is keeping your lower back flat
while your limbs try to pull it into an arch
unlike a plank, the load arrives through movement, so it is the position under
a changing lever rather than a static one
the further the limbs reach, the harder it gets, which is the whole dial
Execution
Lie on your back with your arms straight above your shoulders and your knees
bent above your hips at ninety degrees. Press your lower back into the floor and
keep it there.
lower one arm overhead and the opposite leg towards the floor together
go only as far as you can keep your lower back flat
return both to the start under control
alternate sides each rep
stop the rep the moment your back lifts off the floor
If your back comes off the floor early, shorten the reach rather than the set.