This video explains the various back extension movements. Generally when we program Back Extensions, it is really Hip Extensions and that is the only one of the three movements we will do for speed and intensity. (Sorry, the music came with the video....turn it down if you don't like the words)
Skill WOD: Hip Extensions vs. Back Extension vs. Hip and Back Extension
Metcon: Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings - heaviest weight you can handle with good form.
16 Sit ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 sit ups. Rest 1 minute and repeat...
Post fastest and slowest rounds to comments.cc