blend drywall patch

1) Grab a swing with both hands.
2) Feet Under the Hips (Athletic Position).
3) Push out as you would when performing an ab rollout or barbell rollout.
4) Dorsiflex toes into ground.
5) Resist falling short of completing the full movement.
6) Come back to starting position and go again.

You thought the Barbell Rollout was tough... I advanced that progression with the Ring Plate Pushout. Now this exercise trains also trains the anti-extention (the ability to keep your lower back from arching) in a different way. With this progression, there is no stability during the movement; therefore, all strength is in the anti-extention of this progression. You might just think I am doing something to be creative but that is why YOU and YOUR athletes are not getting better because you dont have adequate strength in the core, strength in shoulder stability and upper mobility.