Raising and lowering the upper body in prone position ► hyperextension

Individual work

Prone position, arms and legs stretched out and slightly raised from the floor (legs can also be put down), hold an object (e.g. helmet) in your hands and raise and lower it slightly (raise and lower your upper body).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift the object/upper body less; bend your arms; only hold the position with the object/upper body raised.

Harden:
Additional weight (e.g. place stones in the helmet/hold a rucksack).

1 helmet

1 combat rucksack/3-4 stones ► Make the exercise more difficult (additional weight)