Raising and lowering the upper body in prone position ► hyperextension

Partner work

1 trainee & 1 helper ► Note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Practitioner: Prone position on the Swedish box (lengthwise, hips at the end of the box), arms crossed over the chest, raise and lower the upper body.
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety); straight back/no hollow back.

Lighten:
Lift your upper body less; keep your arms stretched out at the side of your body.

Harden:
Place your arms at an angle next to your head or even hold them up; hold additional weight (on your chest).

1 vaulting box

1 medicine ball/weight ball/weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)