The Bench

The purpose of the bench is to improve core and upper body strength. The player should distribute their weight evenly between their forearms and feet at the same time as they pull their navel into their spine and tense their buttocks. This makes it easier to maintain good core stability.

Remember!

- To feel how the distribution of weight affects the quality of the exercise the players can transfer their weight from their arms to feet.

4A. Stomach position on the knees and forearms

Tighten the abdominal muscles and glutes to provide increased stability for the back.

4A. Stomach position on the knees and forearms

Tighten the abdominal muscles and glutes to provide increased stability for the back.

4B. Stomach position on feet and forearms

Keep a straight line through your body.

4B. Stomach position on feet and forearms

Keep a straight line through your body.

4C. Stomach position with foot movement

Engage your leg muscles and abs to avoid back pain.

4C. Stomach position with foot movement

Engage your leg muscles and abs to avoid back pain.

4D. Hip raises - laying on your side

Exertion should be felt in the side closest to the ground.

4D. Hip raises - laying on your side

Exertion should be felt in the side closest to the ground.

4. Working in pairs: Wheelbarrow

Maintain good core and shoulder stability. You should feel tired in your stomach and upper body, not your back.

4. Working in pairs: Wheelbarrow

Maintain good core and shoulder stability. You should feel tired in your stomach and upper body, not your back.