Target Muscle Groups: Muscle groups used: Back Extension – erector spinae, glutes, hamstrings. Plank – erector spinae, rectus abdominis (abs), and 
transverse abdominus
Equipment needed: Stability ball.
Performance Points:
- Partner A will set themselves up on the Swissball. The ball should align with the hips.
- Inhale and flex forward to end to the bottom of the motion, then exhale and extend up as high as possible before returning to start position.
- Partner B supports partner A’s feet to stabilize them and assumes a plank position.
- Shoulders aligned directly above hands with the body in a straight line keeping abdominals , glutes, and back engaged for the duration of the exercise.
Modifications:
- Simplify – perform plank off of the knees or reduce range of motion of the back extensions.
- Intensify – try adding a push up in the plank position, or hold a weight while performing back extensions.
Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training.
by Megan Denholm
Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Fitness Consultant with the MacEwan University Sport and Wellness fitness team.
