Arch-Up
The Arch-Up activates spinal mobility and strengthens traps and the lower back. Back-straps are useful if a partner is unavailable, or place your feet under a heavy sofa and curl off the floor.
- Type Of Exercise: Strength
- Muscles: Glutes, Hamstrings, Lower Back, Middle Back
- Difficulty: Beginner
- Equipment: Plyometric Box, Stall Bars, Back Strap
Arch-Up
- Lay prone over a support that allows your torso to hang freely when it is set at the crease of your hips.
- Begin with your torso hanging, hips bent to 90-degrees.
- Anchor your feet down (have someone or something hold them in place), interlock your fingers behind your head, and pull your elbows behind your ears.
- Feel your shoulder blades pinch together and your upper back muscles engage.
- Now pull against your foot anchor to raise your torso as high as possible, arching your spine as you lift past parallel.
- Pause at the top in your best arch, lower back down with control, and repeat for reps.
- An alternative version would be to lay prone and raise both arms and feet while squeezing heels together.
- Exercise: Side Over Arch
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Twisting Arch-Up
- Type of Exercise: Strength
- Muscles: Glutes, Hamstrings, Lower Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box, Stall Bars, Back Strap
