Arms – Back Facing Prone Long Box

Springs:

BG 2G, KD

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Exercises:

Hip Opening
> Donkey kicks (single/double)
> Frog squeezes
> Straight leg lifts (single/double)

Cobra/Back Extensions
Can place feet under bar for extra support
In order of Ascending difficulty:
> Both hands on box
> Remove one hand at top
> Remove both hands at top
> No hand support
> One hand behind head
> Both hands behind head

Swan

Hands on Tracks
> Shoulder shrugs
> Pull ups
> Lat stretch
> Swan

Hands Pulling Straps
> Plough
> Triceps
> Flying
> Circles

Difficulty Levels:

Hip Opening
> Hamstring curl at top
> Prone quad stretch

Cobra/Back Extensions:
> Side bend with arm reach (Reach fingers to toes on same side)
> Rotation to ceiling (Hands behind head)
> Single knee bend
> Swimming legs

Swan:
> Single front raise
> Arm opener
> Single knee bend
> Swimming legs
> Frog legs

Hands on Tracks:
> Single arm
> Single knee bend
> Swimming legs
> Frog legs

Hands Pulling Straps:
> Single arm
> Swan
> Single knee bend
> Swimming legs
> Frog legs