Wed May 3, 2017 12:44

work on flexibility

1) For lower back I stand in the smith squat rack to one side with the bar at waist level behind me with feet pointing forward about shoulder width apart. Then, without turning the feet (it helps to brace the outer foot against the footing of the rack) I twist the upper body around to the side I have the foot braced. I turn and grasp the bar until I can go no farther and then using the arms pull a little farther to an end point that is held for five seconds while breathing and relaxing. Repeat three times and then slide over to the other side, brace your other foot and twist the other way. This is good as it provides leverage that is unavailable without a partner. At all times remain upright, do not bend or lean to cheat.

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