S4: Posterior chain strength

Key instructions

Lying on your back, knees bent, arms on the floor (feet at equal distance from the pelvis):

1. Exhale - progressively contract the abdominals and push through the heels to lift the pelvis. Aim for body alignment. If sensitive or painful = lift less high.

2. Inhale and control the descent.

Sets x reps

2x8 repetitions

Rest between sets: 30 sec to 1 min 30

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