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Roll-out into Pike

Roll-out into Pike. Place both hands on the floor roughly shoulder width apart with arms fully extended and the ball behind you Place the feet on top of the ball and engage the core so the body is in a straight line from the feet to the head. This is your start position

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Roll-out into Pike

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  1. Roll-out into Pike • Place both hands on the floor roughly shoulder width apart with arms fully extended and the ball behind you • Place the feet on top of the ball and engage the core so the body is in a straight line from the feet to the head. This is your start position • Keeping the arms straight, core engaged and body straight, roll backwards on the ball till the arms are extended overhead • Hold briefly and then roll the body forwards bringing the feet towards the head forcing the hips up vertically above the shoulders • Hold briefly and then lower the hips back down to the start position • N.B. To make the exercise easier start with the ball under the thighs • Exercise can also be done using the TRX Created by: stewart.kearney927@mod.uk

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