S5: Posterior-chain strengthening
Key instructions
Lie on your back with your knees bent and your arms on the floor, with your feet on an equal distance from your pelvis.
Exhale and gradually contract your abdominal muscles, pushing into your heels to lift your pelvis. Aim for full-body alignment. If you feel any discomfort or pain, lift your pelvis less high.
Inhale and control the descent.
Repeat.
Sets x reps
2x10 repetitions
Rest between sets: 30 sec to 1 min 30
