Back Extension Flashcards
Prone 1
Intermediate
Push Through Group
Set Up: Lying prone, arms straight and shoulder width apart,
hands holding PTBar, legs straight and together,
feet plantarflexed
Resistance: medium to heavy
Inhale: Lift trunk
Exhale: Lower trunk, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Shoulder extensors
OBJECTIVES • Spinal extensor strength
• Spinal flexor control
• Shoulder extensor control
CUES • Keep abdominals engaged
• Initiate back extension from crown of head and articulate
through spine
• Lift trunk only to lower ribs
• Maintain scapular stabilization
• Maintain constant pressure on PTBar with shoulder extensors
Prone 2
Intermediate
Push Through Group
Set Up: Starting in Prone 1 position
Resistance: medium to heavy
Inhale: Bend arms, elbows facing outward, moving PTBar forward and up
Exhale: Lift trunk, straightening arms toward ceiling
Inhale: Lower trunk
Exhale: Bend arms, elbows facing outward, moving PTBar down and back, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
OBJECTIVES • Spinal extensor strength
• Spinal flexor control
• Shoulder stretch
CUES • Keep abdominals engaged
• Initiate back extension from crown of head and articulate
through spine
• Maintain scapular stabilization
• Maximize shoulder stretch prior to and following back extension
Hanging Back
Advanced
Hanging Group
Set Up: Hanging, arms straight, hands holding top crossbars of Cadillac, legs straight, hips externally rotated, feet placed on trapeze, feet dorsiflexed and hooked behind springs
Exhale: Roll pelvis and spine up to horizontal line, plantarflexing feet
Inhale: Reach crown of head to Mat, extending spine
Exhale: Return to horizontal line, roll pelvis and spine down,
return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Hip extensors
OBJECTIVES • Spinal extensor strength
• Spinal flexor control
• Hip extensor control
CUES • Reach tailbone to Mat when hanging in start position
• Initiate movement with abdominals
• Maximize extension in upper and mid back prior to lumbar
extension and hip extension
• Avoid excessive extension of cervical spine
