Exercises - Back

STANDING SCALE WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.

EXECUTION
Shift your bodys weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

KICK BACK ON ALL FORS WITH THE BLACKROLL®

STARTING POSITION
Start on all fours. Place your knees on the BLACKROLL®. Hands are underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION
Kick your right foot backwards and bring it up. Hold it straight, with your heel above your buttocks for 10s. Slowly release your right leg down coming back into the starting position. Repeat this exercise 10-15 times. Then switch sides.

REVERSE FOREARM PLANK WITH THE BLACKROLL®

STARTING POSITION
Start lying on your back planting your heels on the BLACKROLL®. Place your elbows below your shoulders propping you up.

EXECUTION
Lift your buttocks off the ground and push your hips up, until your body forms a straight line from legs to head. Actively squeeze your buttocks and hold this position 3x for 30-60 seconds.

DYNAMIC PLANK WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the BLACKROLL® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.

EXECUTION
Lift your straight left leg backwards as far as possible. Pause and release it back down. Then lift your right leg. That's one rep, do 10-15 reps.

ARM REACH WITH THE BLACKROLL®

STARTING POSITION
Start on all fours. Grab the BLACKROLL® with both hands. Place the roller underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION
Stretch your right arm straight out in front of you until it is in one line with your back. Hold this position for 10s. Slowly bring your arm back to the ground and repeat this exercise 10-15 times. Then switch sides.

GOOD MORNINGS WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.

EXECUTION
Keep your back straight and pull down your shoulderblades. Hinge forwards from your hips with a straight back as far as possible. Keep both, back and legs, straight. Slowly come back up. Repeat this exercise for 10-15 reps.

GLUTE BRIDGE WITH THE BLACKROLL®

STARTING POSITION
Start lying on your back. Bend your knees and plang your heels on the BLACKROLL®. Your arms rest by your sides.

EXECUTION
Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Actively squeeze your buttocks and hold the tension for 10 seconds. Slowly lower your buttocks and start this movement again without touching the floor. Do 10 reps of this exercise.