Online Fitness Trainer, Exercise Programs & Workout Routines

Back Extension: Plank Hold with Lift

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Lower Back

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Gluteus Maximus
Instructions: 
Get into the standard pushup position.
 
Lift your right hand and your left leg off the floor at the same time. Hold for 3 to 5 seconds. That’s one repetition.
 
Return to the starting position, then repeat, lifting your left hand and right leg this time.
 
Tags:  Hyper Extensions Level III, Two Point Bridge

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