LOAD

2-3 rounds, 60-sec rest between rounds.

• Lying face-down overhead lifts with wooden dowel – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 15 reps, 3 sec hold at top.

• Kneeling, bottom-up KB press – Focussing on trunk control, avoiding arching in back. Squeeze gluts to keep hips in extension throughout movement. Perform for available range (only work within range where possible to perform without compensation). Can use DB if desired, holding plate end – 12 reps.