This exercise will get your hammys all fired up. So brace yourself.
More Pars Fitness Coach Christina Ricci knows that we need strong hammys to help drive the golf ball.
Key benefits of this move:Strengthens your lower back
Improves your lower back mobility
Strengthens your glutes and hamstrings
The Set Up & Execution
• The larger the ball the easier the move, so start big.
• Get on the mat with the ball at your feet close together. Position the ball around calf level.
• Engage the core to the mat. Hands are by your side.
• Bridge up until you form a straight line from your toes to your head and simply hold this position keeping a tight mid-section.
• Hold for 10- up to 20 seconds and release down.
• Raise your hands into a triangle to make the move more challenging.
Now here’s where the hammy really get fired up.
• Maintaining your up position, roll the ball into toward your buttocks, then roll out while keeping your upper body quiet and stable. As the ball rolls in, I am forming another line from my knees to my shoulders; almost like an inverted shoulder bridge.
You’ll feel wobbly. This is good. You are working the stability muscles to keep stable and that’s the point. Set your feet wider to make the move a bit easier.
Avoid over-rotating side to side. Focus on stability with an engaged core.
So let’s make sure you get green checks with these key points:
• Start with a big ball.
• Focus on stability first.
• Feet positioned in the middle of the ball.
• As you roll the ball in, keep stable with frontal torso facing the ceiling.
Perform the roll outs 6-10 times and then on rep 11 hold the top position with feet flat on the ball and perform small pumps. You should really feel it now. If not, perform a few more roll outs or switch to a small ball, which will challenge you to stay even more stable.