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Roman Chair

Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

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Static Back Extension

Static Back Extension

A.

Set up a Roman chair. Ensure that the thigh pad is just below your waist line and your ankles are hooked under the leg anchors. Cross your arms and lean forward from your waist.

B.

Brace your core and raise your torso until you form a straight line from your head to your ankles. Pause and slowly lower your body to starting position.

Mistakes and Tips:

Squeeze your glutes as hard as possible at the top of the movement.

Lower your body slowly to feel a stretch in your hamstrings.

Avoid extending too much and overarching your lower back during the movement.

Single-leg Back Extension

Single-leg Back Extension

A.

Set up a back extension machine or Roman chair with the thigh pad just below your waist. Place one leg in the machine and leave the opposite foot on the top of the ankle pad. Cross your arms over your chest.

B.

Contract your glutes and hamstrings of the stationary leg as you raise your torso upward. Form a straight line from you shoulders to your feet. Return to the starting position.

Mistakes and Tips:

Do not hyperextend your neck.

Be sure to complete the rep by tightening the hips at the top of the movement.

Do not hyperextend your lower back at the top of the rep.

Reverse Hip Raise

Reverse Hip Raise

A.

Lie facedown on the edge of a Roman chair so that your legs dangle to the ground. Hold the other end of the Roman chair with your hands.

B.

Brace your core and lift your legs in the air with knees together. Your body should form a straight line from your shoulders to your feet. Pause, then return to the starting position.

Mistakes and Tips:

Do not use any momentum. Slowly raise and lower your legs.

Make sure you lift the legs with the glutes.

Do not hyperextend the lower back at the top of the repetition.

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