Learn Prone Extension with Adrian (3 Mins)
Your Free Weekly Moves | Resistance Builds Strength
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2m 38s
Lay on the floor face down, holding your band with both hands in front of your chest. Raise your head off the ground and rest your chest on your hands. Lift your feet slightly off the ground, reaching your toes out behind you and extending your legs straight back. Squeeze your legs together and activate your glutes. Elongate through your whole body, from head to toe, keeping your chin tucked and neck neutral. Next, raise your arms and chest off the ground, pulling the band apart by drawing your elbows to your side. Feel your shoulder blades move down and towards each other as you open up the front of your upper body. Move in and out of this position between resting and hovering to get comfortable with your form. Inhale as you rise off the ground, and exhale as you release your body to the floor.
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