1. Lie stomach down with ball beneath lower abs/pelvis
2. Feet are wide against the wall for stability
3. Hands behind head or crossed over chest, bend over ball towards floor
4. Slowly raise up until body is in alignment, back is straight
5. Feel it in lower back, glute and hamstrings
Back Extension on Ball
1. Grab bar with wide overhand grip, kneeling on bench
2. Only exercise where the more weight you add, the easier it is. Subtract from your body weight to figure the weight lifted.
3. Pull up until hands are level with shoulder, pinching shoulder blades together
4. Be careful getting off machine b/c weights will slam down
