Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat.
No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off.  

Back Extension Part 2

Yesterday we detailed the back extension.  Today we add a video.  Be sure to read through the information from yesterday’s post in regard to set-up and execution of the lift.

In the above video, Nicole performs two reps of a back extension.  A few things to note:

– Athlete tucks the chin to the neck and rolls down, one vertebrae at a time
– The range of motion of this movement is small compared to the hip extension and the GHD sit-up
– The movement should be done slow and controlled, especially when first learning
– Athletes should be able to perform 25 repetitions in a row, smooth and controlled