Muscle Focus: Core, Lower Back, Triceps, Lats
Position: Lie prone on dome, small ottoman, fitness ball (feet remain on ground if using a fitness ball)
Spring Attachment: Shoulder Height or Lower in Prone Position
• Lie balanced on dome with firm straight legs extended back, glutes tight, abs pulled in, and arms extended to the side holding handles
• Balancing on the dome evenly needs to happen first before moving the arms
• Once balance is achieved, pull bent arms back to the side with lats engaged and shoulders back
• Try positioning the arms in an external position with the shoulders abducted squeezing together and the forearms high
• Return to start with the arms and repeat as desired
• When complete, lower the legs
Repeat as desired (Optional: legs can remain down if low back does not permit the balance)