WHAT IS IT FOR:
This is an awesome core and shoulder mobility exercise! It targets the anterior and posterior core, and stretches the anterior shoulder. In the table top position, glutes, hamstrings and lower back are activated and front shoulders are being stretched. In the pullthrough position, deep abdominal musculature is being challenged to pull your hips back. For some people, the bottom position works as a stretch for their hamstrings. This exercise could even be used to strengthen, increase stability in the shoulders, and teach proper alignment.
Check out this awesome core and shoulder mobility exercise from Train P3 #TP3EOW! –Tweet this
HOW TO DO IT:
Start the exercise seated with hands by your sides, arms straight and fingers facing away from each other. While keeping your legs straight and maintaining a long and neutral neck, extend your hips as high as you can. Maintain shoulders over your hands with your toes pointed. Pause for a moment at the top, then lower the hips to starting position and continue pulling the hips past your hands as far as possible. Pause at the bottom and reverse the motion. Perform 10 to 15 repetitions. If pulling through is too difficult, place your hands on yoga blocks. If you want an extra stretch in your shoulders, point your fingers away from your toes.
WHEN TO USE IT:
At Train P3 we use this exercise in warm ups, in our circuits or as a core finisher.
Do you have a variation similar to this you use in your training? Share it with us below or on our Facebook page.
Please leave a comment below, share this with your friends, follow us on facebook, twitter, youtube and subscribe to our newsletter!
Sign-up Today for our FREE Train P3 Newsletter: