HIP

Primary way how to do the exercise

• Press your insteps into the ground.
• Stretch the upper part of your body backwards.
• Push your chin onto your chest.

Alternative

• Prop up on to your arms.
• Put your hands on your hips.
• Put your arms on your chest.
• Stretch one of your legs forward.

CHEST

Primary way how to do the exercise

• Move your hips forward.
• Press your insteps into the ground.
• Extend your arms backwards at an angle of 45°.
• Stretch your elbows.
• Press your chin to your chest.

ISCHIO

Alternative 1

• Prop up your toes firmly onto the edge of the stone.
• Press your heels down.
• Lean forward with a straight back and stretch it.
• Push your buttocks away from the wall bars.

Alternative 2

• Prop up your toes firmly onto the edge of the stone.
• Press your heels down.
• Bend forwards the upper part of your body.
• Position yourself with a rounded back

GLUT

Primary way how to do the exercise

• Put your leg onto the sliding board.
• Lean the upper part of your body forward.
• Move the sliding board forward (not to hard stop).

Alternative

• Lift your straighten arms and stretch them forward.

LATERAL

Primary way how to do the exercise

• Stand sideways and prop your feet up on the bottom cylinder.
• Lean your elbow on the upper cylinder.
• Perform the maximum side bend.
• While bending sidewards, extend your arm.

Alternative

• Cross you arms across you chest.