Description
Objective: Strengthen the posterior chain while enhancing shoulder extension and hip stability.
Apparatus: Mat
Start Position: Sit with the legs extended in front of you and the hands placed behind the hips, fingers pointing forward. Press the hips up toward the ceiling to form a long line from the shoulders to the feet, engaging the glutes and hamstrings.
Movement: Inhale to lift one leg toward the ceiling while keeping the hips lifted and the shoulders open. Exhale to lower the leg and switch sides, maintaining control and stability. Continue alternating for three sets, focusing on keeping the hips high and the chest open throughout.
About This Video
Transcript
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Let's look at leg pull back. This is an exercise requiring a lot of shoulder flexibility and strength for the back body as well as the front. You have your hands behind you. Legs long in front of you, and hips press up towards the ceiling, toes pressing down towards the ground legs glued together. While the shoulders stay back and the hips stay high, one leg kicks to the ceiling and comes back down to alternate and kick.
There's gonna be three sets of these as the shoulders stay open and the hips stay high, you kick that leg up and opposite leg kicks up. And lowering the hips back down. So three sets alternating, meaning six total, and lots of shoulder extension, lots of abdominal strength and gluten hamstring strength, while the feet press to the ground. Using those hamstrings instead of the back of the knee, and this can be found in return to life.
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